Good Fat vs Bad Fat: Your Guide to Healthy Eating

Remember how in the popular TV show, Game of Thrones, unexpected alliances were formed and some unlikely characters turned out to be crucial for survival? The story of fats is quite similar to this. Fats have been cast as villains for ages, but not all fats are meant to betray you. In fact, some are good fats which are essential for your body’s survival — improving hormones, fuelling your brain, and maintaining your cells’ health. 

The key is to stop guessing and know the difference between good fats and bad fats, so you can make smarter choices and never be betrayed by fats again.

Good fats and bad fats: What’s the difference?

Not all fats are the same. They come in different forms, each with its own role in the body. Good fats help absorb vitamins, build cells, and control inflammation. While bad fats can clog the arteries, spike cholesterol levels, and even increase the risk of heart diseases. Let’s try to look at good fat vs bad fat to understand the clear difference between the two. 

Types of fat

Let’s learn about the different types of fat:

• Saturated fat: Mostly found in animal products like red meat, butter, cheese, and full-fat dairy. They are also found in some tropical oils like palm oil. Too much saturated fat can raise LDL (bad) cholesterol levels.

• Unsaturated fat: This falls under the category of ‘good fat’. Found in olive oil, nuts, seeds, fish, and more, unsaturated fats help lower bad cholesterol and raise good cholesterol. This includes monounsaturated and polyunsaturated fats — the kind your heart and brain love.

• Trans fat: It’s a kind of artificial fat produced through hydrogenation, often found in processed foods like packaged pastries or fried snacks. Trans fats increase inflammation, raise bad cholesterol, and lower good cholesterol — basically ticking all the wrong boxes.

Saturated vs unsaturated fat

Saturated fat

• Description: Typically solid at room temperature

• Common sources: Butter, cheese, red meat, coconut oil

• Effect on health: Can raise bad cholesterol; increases risk of heart disease when eaten in excess

Monounsaturated fat (unsaturated)

• Description: Liquid at room temperature

• Common sources: Olive oil, avocados, almonds

• Effect on health: Helps lower bad cholesterol and raise the good kind; supports heart health and insulin sensitivity

Polyunsaturated fat (unsaturated)

• Description: Includes omega-3 and omega-6 fatty acids

• Common sources: Fatty fish, flaxseeds, walnuts, and sunflower oil

• Effect on health: Anti-inflammatory and brain-friendly; reduces inflammation, supports brain and heart health

What are healthy fats?

So, is fat even good for you? Yes, in fact, there are healthy fats that nourish your body without weighing down your heart. They include:

• Avocados: Packed with monounsaturated fats and fibre

• Nuts and seeds: Almonds, walnuts, chia seeds — loaded with omega-3s and great for snacking 

• Olive oil: Known for its links to longevity and being a staple in Mediterranean diets

• Fatty fish: Fish like salmon, mackerel, and tuna are packed with omega-3 fatty acids — the good fats your body loves, especially EPA and DHA. Just 100 grams of salmon gives you about 2.3 grams of omega-3s. Keep in mind that the amount can change depending on what type of fish you choose and whether it comes from a farm or was caught wild.

What fats are bad for you?

Not all fats wear a warning label, but here’s what to watch for:

• Trans fats: They are often listed as ‘partially hydrogenated oils’ on labels. Found in processed food, some fried foods, baked goods, and margarine. They increase inflammation as well as obesity and heart disease risk.

• Excess saturated fats: Often found in ultra-processed meat products (like sausages, bacon), full-fat dairy, and baked goods. They can shoot up cholesterol and even harm your arteries.

• Highly processed oils: Corn, soybean, and sunflower oils are usually used to make your guilty pleasure foods like crisps or fast food. These oils are stripped of nutrients and are high in omega-6s that can throw your system off the roof. 

So please listen to your body and limit these to occasional treats, not dietary staples.

So, is fat good for you?

By now, you know the answer! It’s a big yes — but only the right kind in the right amount. Good fats help with:

• Absorbing vitamins like A, D, E, and K

• Maintaining healthy cells and building hormones

• Preventing overeating by keeping you full 

• Supporting hormone production for better mood, metabolism, and more

• Fuelling brain health, memory, and focus

• Reducing inflammation and supporting long-term health

Foods with healthy fats

Here’s your cheat sheet of foods with healthy fats that will never let you down:

• Oily fish: Salmon, mackerel, herring — rich in omega-3s

• Avocados: Great on toast or in smoothies

• Nuts and nut butters: Almonds, cashews, good quality peanut butter 

• Seeds: Chia, flax, sunflower — toss them in yoghurt or oatmeal

• Olives and olive oil: For cooking, dipping, or drizzling

• Soy products: Tofu, tempeh — especially good if you’re plant-based

Practical tips for choosing fats

Who says healthy eating needs to be complicated and bland? Here’s how you can make better fat choices every day:

• Whole foods over processed ones — always!

• Olive or avocado oil instead of butter

• Read labels for hidden trans fats 

• Be smart about your portions 

• Balance your plate by pairing good fats with protein and fibre to stay fuller for longer

Wrapping it up: Fat isn’t the enemy — unawareness is

So just like in Game of Thrones, some fats turn out to be unlikely heroes. While the bad ones stir up chaos, the good ones quietly protect your heart, fuel your brain, and keep things running smoothly.

It’s not about cutting fat out — it’s about knowing who deserves a seat at the table.

Frequently Asked Questions

1. Are all fats bad for you?

No. In fact, unsaturated fats are considered good fats and are essential for your health. 

2. How can I tell if a food has healthy fats? 

Look for sources like nuts, seeds, avocado, and oily fish. Avoid anything with ‘partially hydrogenated oils’.

3. Can eating fat help with weight loss? 

Yes, in moderation. Healthy fats help you feel full, which can reduce snacking and overeating.