How the types of fat in food can make or break your health goals

MyNetDiary Dietitian Team

You know fats are high in calories, but did you know there are four types of fat in food, and all affect health in different ways? Learn how to customize your targets and include more of the healthy fats that support your goals.

The types of fat in your food

Fats in food provide more than just taste and satisfaction. They supply essential fatty acids necessary for health and aid in the absorption of fat-soluble vitamins A, D, E, and K. There are four types and a mixture of those fats in food: saturated, trans fats, polyunsaturated, and monounsaturated. Each type differs in proportion. For instance, olive oil is primarily composed of monounsaturated fat, whereas coconut oil is predominantly saturated fat. Let's take a deeper dive into each type and explore how they impact your journey to better health.

Total fat

MyNetDiary’s default goal is 35% of calories from total fat.

Total fat refers to the sum of the four types of fat in food: saturated, trans fat, polyunsaturated, and monounsaturated.

Like carbs and protein, fat is a macronutrient (“macro”). Fat provides 9 calories per gram, compared to 4 calories per gram of carbs or protein. MyNetDiary uses default macro goals to encourage a healthy balance of proteins, fats, and carbs based on the Acceptable Macronutrient Distribution Range developed by the Institute of Medicine of the National Academies. These ranges allow for the consumption of essential nutrients, like fats, while limiting the risk of chronic disease, providing ideal guidelines to apply to your health journey.

Macronutrient	DRI: Acceptable Macronutrient Distribution Ranges	MyNetDiary Default Goal
Fat	20-35% of total calories	35% of total calories
Carbohydrate	45-65% of total calories	45% of total calories
Protein	10-35% of total calories	20% of total calories

Tip: If you follow a plan that requires a different macronutrient distribution, customize your goals with a Premium membership.

Saturated fat

MyNetDiary's default goal for saturated fat is 10% of calories or less. If you have diabetes or are at increased risk for heart disease, your healthcare provider may recommend a lower goal.

Saturated fats are typically solid at room temperature. Although saturated fats are primarily found in meat and dairy products, they appear in some tropical plants, such as coconut oil, palm kernel oil, and palm oil. Another source of saturated fat is fully hydrogenated vegetable oil, which is often used as a substitute for partially hydrogenated vegetable oils, such as shortening, to increase the shelf life of foods.

Saturated fats can increase blood cholesterol levels, particularly LDL or “bad” cholesterol, which can increase your risk for heart disease. This does not mean that it needs to be fully eliminated from your diet for better heart health. Instead, focus on making a shift towards including more unsaturated fats. In some cases, following a higher-fat diet, such as those often seen in low-carb or keto diets, can increase your chances of consuming more saturated fats. If this is the case, ask your healthcare provider if you should monitor your blood cholesterol levels more closely.

To learn the science behind saturated fat guidelines, read Dietary Fats and Cardiovascular Disease: A Presidential Advisory from the American Heart Association.

Trans fat

MyNetDiary's goal for trans fat is 0% of calories. It is consistent with recommendations from the American Heart Association and the Dietary Guidelines for Americans.

Trans fats are the most harmful for heart health, increasing blood LDL (“bad”) cholesterol, which is associated with heart disease risk.

Trans fats can be naturally occurring and are found in small amounts in some meat and dairy foods. However, they are also formed in the process of making partially hydrogenated oils. Prior to being banned by the FDA, partially hydrogenated oils were commonly used in restaurant food, vegetable shortening, deep-fried foods, stick margarine, and packaged baked goods. Manufacturers must now identify whether a food contains partially hydrogenated oils and will list trans fats on the nutrition facts label. The trans fat content will be listed as 0 grams unless the amount is over 0.5 grams per serving. However, if partially hydrogenated oil is listed as an ingredient, the product contains some trans fats.

Unsaturated fats

Known as heart-healthy fats, unsaturated fats are often liquid at room temperature and are found mostly in plant foods, as well as fish. Replacing some saturated fats with unsaturated fats can help to lower cholesterol and reduce the risk of heart disease. Unsaturated fats come in two forms, polyunsaturated and monounsaturated.

Polyunsaturated fat

MyNetDiary’s default goal for polyunsaturated fats is 12.5% of total calories, which is consistent with the American Heart Association's recommendation to consume relatively more unsaturated fats than saturated fats.

Polyunsaturated fats are found in nuts, seeds, avocado, fish, seafood, and vegetable oil. Oils with a high polyunsaturated fat content remain in a liquid form at room temperature. These fats are important as they help to lower LDL cholesterol.

The body cannot manufacture linoleic acid (an omega-6 fatty acid) and alpha-linolenic acid (an omega-3 fatty acid), so these essential fatty acids must come from the diet. Most people can get enough omega-6 in their diet, but often lack omega-3. To boost your omega-3 intake, strive for at least two portions of fish each week, with one portion coming from an oily fish. Vegetarian sources of omega-3 include flaxseed, walnuts, chia seeds, hemp seeds, and algae-based oils.

Cold-water fish, such as salmon and mackerel, are high in the brain- and heart-healthy omega-3s, DHA and EPA. There is no established recommended intake of DHA and EPA. We convert a small amount of alpha-linolenic acid to EPA and DHA.

Monounsaturated Fat

MyNetDiary's default goal for monounsaturated fat is 12.5% of calories or more.

Monounsaturated fats are another source of heart-healthy fats. These are important as they help to lower LDL cholesterol and increase levels of “good” HDL cholesterol. These fats are found in olive oil, avocados, olives, cashews, almonds, pumpkin seeds, and sesame seeds.

Studies have shown that people following traditional eating plans from countries surrounding the Mediterranean Sea tend to have less heart disease. The Mediterranean diet features unsaturated fats from foods like olive oil, nuts, seeds, and fish.

While unsaturated fats are considered “good” fats, they are not required to be listed on the Nutrition Facts label, making them challenging to track. Some manufacturers choose to list them. To estimate your unsaturated fat intake, subtract the grams of saturated fat and trans fat from the total fat on a food item. In general, focus on choosing more foods that are known to be high in unsaturated fats.

A healthy eating pattern may include a mix of monounsaturated, polyunsaturated, and saturated fats. Focusing on a diet rich in unsaturated fats can help improve blood cholesterol, reduce inflammation, and reduce the risk of heart disease, ultimately supporting your goals of better health.