POLYUNSATURATED FATS

Polyunsaturated fats are essential fats that the body can’t make on its own, meaning we must get them through food. They include both omega-3 and omega-6 fatty acids, which play critical roles in brain function, cell structure, and inflammation control. Omega-3s—found in fatty fish like salmon and sardines, as well as flaxseeds, chia seeds, and walnuts—are especially valuable for heart health and cognitive function. Omega-6s are also necessary, but they’re more common in processed foods and vegetable oils, which can promote inflammation when consumed in excess. The key is balance: most people benefit from increasing omega-3 intake while limiting overly processed sources of omega-6s.

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• Includes Omega-3 and Omega-6

• Found in: Salmon, walnuts, flaxseeds, sunflower oil

• Omega-3s are especially important for heart and brain function

MONOUNSATURATED FAT

Monounsaturated fats are widely praised for their heart-healthy benefits and are a cornerstone of the Mediterranean diet. These fats help reduce LDL (bad) cholesterol while supporting HDL (good) cholesterol, contributing to lower risk of cardiovascular disease. Common food sources include olive oil, avocados, almonds, cashews, and peanuts. These fats are also rich in antioxidants and vitamin E, offering additional support for skin, immune function, and cellular repair. Monounsaturated fats are stable at moderate cooking temperatures, making them a great choice for sautéing or drizzling over salads and roasted vegetables.

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• Found in: Olive oil, avocados, almonds, peanuts

• Help improve cholesterol levels and reduce risk of heart disease

• Popular in the Mediterranean diet

SATURATED FAT

Saturated fats—found in butter, cheese, red meat, and tropical oils like coconut—have long been debated in nutrition science. While not all saturated fat is equal, current evidence shows that it can raise ApoB and LDL particle count, both of which drive plaque buildup in arteries.

In healthy individuals with good metabolic health and no signs of heart disease, small amounts of saturated fat from whole foods may not pose a major risk. But for those with elevated ApoB, insulin resistance, or coronary plaque (as seen in a high CAC score), limiting saturated fat is often recommended.

The body of research is less “mixed” and more clear for high-risk individuals: saturated fat, especially from processed meats and butter, can worsen lipid profiles and accelerate plaque growth.

Best approach: Focus on unsaturated fats like olive oil, avocado, nuts, and omega-3-rich fish. Keep saturated fat from whole foods in moderation, especially if you're working to reverse existing cardiovascular risk.

TRANS FAT

Trans fats are the one type of fat that experts agree should be avoided entirely. These industrial fats are created by adding hydrogen to liquid oils, turning them into a solid form to extend shelf life. Trans fats are strongly linked to increased risk of heart disease, inflammation, type 2 diabetes, and even cognitive decline. They not only raise LDL cholesterol but also lower HDL cholesterol, creating a double impact on cardiovascular risk. Though banned in many countries, trace amounts can still show up in processed foods under labels like “0 grams trans fat”—so it’s crucial to scan the ingredients for “partially hydrogenated oils.” Whenever possible, steer clear of baked goods, margarine, and fried fast food that may still contain them. 

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• Increase LDL (bad) and lower HDL (good) cholesterol

• Found in: Packaged snacks, baked goods, fried fast food

• Banned in many countries but still found in some processed products

• Always check for “partially hydrogenated oils” on labels