Healthdirect Free Australian health advice you can count on.

Medical problem? Call 1800 022 222. If you need urgent medical help, call triple zero immediately

healthdirect Australia is a free service where you can talk to a nurse or doctor who can help you know what to do.

beginning of content

Dietary fats

4-minute read

What are fats?

Fat is a kilojoule-dense nutrient needed for energy and to help absorb vitamins A, D, E and K. There are different types of fats.

Fats are important for a healthy diet. But some are better for you than others. It's best to choose foods containing monounsaturated and polyunsaturated fats such as omega-3 and 6. Eating too much saturated and trans fats, on the other hand, will increase your risk of high cholesterol and heart disease.

Unsaturated fats

Unsaturated fats help reduce the risk of heart disease and lower cholesterol levels. There are 2 types of unsaturated fats:

  • polyunsaturated fats such as omega-3 and omega-6 fats (found in fish, nuts, and safflower and soybean oil, for example)
  • monounsaturated fats (found in olive and canola oil, avocado, cashews and almonds, for example)

Saturated fats

Normally solid at room temperature, saturated fats are often in dairy foods (butter, cream, full-fat milk and cheese), meat, coconut milk and cream, palm oil, cooking margarine, snacks like chips, cakes, biscuits and pastries, and takeaway foods. Consuming more than the recommended amount of saturated fat is linked to heart disease and high cholesterol.

Trans fats

Trans fats have been processed so they behave like a saturated fat. Trans fats increase the levels of 'bad' cholesterol and decreases the levels of 'good' cholesterol in the body, which increases the risk of heart disease. They can be found in butter, margarine (in small amounts), deep-fried and processed foods, cakes and pastries.

Cholesterol

Cholesterol is a type of fat that comes from foods such as eggs and is also found in your blood. The 2 main types of cholesterol are: 'good' HDL (high-density lipoprotein) cholesterol; and 'bad' LDL (low-density lipoprotein) cholesterol. High levels of LDL cholesterol can increase your risk of heart disease.

However, eating foods that contain any type of cholesterol won't actually raise your body's cholesterol levels. Eating saturated or trans fats is far more likely to give you high cholesterol.

Are fats good for you?

Healthy fats are unsaturated. They keep cholesterol levels within a healthy range, reduce your risk of heart problems and may be good for the skin, eyes and brain. Unsaturated fats are the best choice for a healthy diet.

Unhealthy fats are saturated and trans fats, which can raise levels of 'bad' cholesterol and increase the risk of heart disease.

You only need to consume small amounts of any dietary fat, since it contains a lot of kilojoules. Over-consuming dietary fat can lead to weight gain and other health problems.

How to include healthy fats in your diet

To stay healthy, less than 10% of the total energy (kilojoules) you take in should come from saturated fat, and less than 1% should come from trans fat.

Check food labels. Choose products that are higher in poly- and monounsaturated fats. Avoid foods that contain 'hydrogenated oils' or 'partially hydrogenated vegetable oils' since these contain trans fats.

What are the best foods to eat?

Opt for foods that are high in unsaturated fats, which increase levels of 'good' cholesterol (HDL) and help lower levels of 'bad' cholesterol (LDL). These include:

  • avocado
  • almonds, cashews, peanuts, pine nuts, walnuts, Brazil nuts
  • cooking oils including canola, olive, peanut, soybean, rice bran, sesame and sunflower
  • spreads made from soybean, sunflower, safflower or canola
  • fish, especially tuna, salmon, sardines and blue mackerel
  • tahini
  • linseed (flaxseed)
  • chia seeds

Avoid foods that have higher levels of unhealthy fats. These include:

  • processed meats (such as bacon, ham, salami and frankfurts)
  • butter and cream
  • crisps and chips
  • pies and pastries
  • takeaway pizza
  • takeaway burgers
  • fried foods (e.g. spring rolls)
  • biscuits, doughnuts, muffins and cake
  • chocolate
  • ice cream

Healthy-eating tips

  • Use extra virgin olive oil in cooking.
  • Replace saturated fats with unsaturated fats; for example, use avocado, tahini, nut or seed butter instead of dairy butter.
  • Eat fish, especially oily fish, twice a week.
  • Consume legume- or bean-based meals twice a week.
  • Snack on nuts or add them to your cooking.
  • Throw avocado in salads.
  • Choose lean meats and trim any fat you can see (including chicken skin).
  • Use table spreads that have less than 0.1g of trans fats per 100g.

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: October 2021


Back To Top

Need more information?

These trusted information partners have more on this topic.

Top results

LiveLighter - Healthy Fats & What Fats to Eat

View our guide on different types of fats and the effects they have on our bodies, so we also need to watch the type of fats we eat as well as how much we eat.

Read more on LiveLighter website

Facts on Dietary Fats — MHCS

Guide to understanding the different fats we eat, including how to choose healthy fats and how to reduce cholesterol.

Read more on Multicultural Health Communication Service website

Unsaturated fats - MyDr.com.au

Unsaturated fats (monounsaturated and polyunsaturated fats) are healthy fats which can lower the risk of heart disease.

Read more on myDr website

Fats, Oils and Heart Health | The Heart Foundation 

Did you know that eating healthy fats and oils can be good for your heart? Learn which fats to eat more and less of, with tips for a balanced diet. 

Read more on Heart Foundation website

Dietary fat - Better Health Channel

Animal products and processed foods like fried fast food are generally high in saturated fats.

Read more on Better Health Channel website

The facts about fats | Dietitians Australia

Fats provide flavour to many foods. There are different types of fats, and some are healthier than others. Here we explain the fats that are an important part of a healthy diet, as well as the truth about saturated fats.

Read more on Dietitians Australia website

Cholesterol - healthy eating tips - Better Health Channel

Replacing foods that contain saturated fats with foods that contain polyunsaturated and monounsaturated fats will help to lower your cholesterol.

Read more on Better Health Channel website

Saturated fat - MyDr.com.au

Saturated fats are usually solid or waxy at room temperature and some saturated fatty acids can increase your cholesterol level and put you at increased risk of heart disease.

Read more on myDr website

Cholesterol - Better Health Channel

Your body needs cholesterol, but it can make its own. You don't need cholesterol in your diet.

Read more on Better Health Channel website

Achieving and maintaining a healthy weight - MyDr.com.au

Even losing 5-10 per cent of your bodyweight if you are overweight or obese can have a beneficial effect. Find out how to lose weight and keep it off.

Read more on myDr website

Healthdirect 24hr 7 days a week hotline

24 hour health advice you can count on

1800 022 222

Government Accredited with over 140 information partners

We are a government-funded service, providing quality, approved health information and advice

Australian Government, health department logo ACT Government logo New South Wales government, health department logo Northen Territory Government logo Queensland Government logo Government of South Australia, health department logo Tasmanian government logo Victorian government logo Government of Western Australia, health department logo

Healthdirect Australia acknowledges the Traditional Owners of Country throughout Australia and their continuing connection to land, sea and community. We pay our respects to the Traditional Owners and to Elders both past and present.