February is American Heart Month, and with heart disease being the leading cause of death in the United States, fats are a big part of the conversation. There are two major categories of fats and likely you’ve heard of both. Saturated and Unsaturated fats are both a normal part of a healthy diet, but what are they?
Overview of Fats
Fats are an essential part of our diets and are a energy rich food source for our bodies. They provide 9 calories per gram for our bodies – a very good biological fuel for our cells. Besides providing energy they also make up membranes in our cells, support cell function, aid in absorption of nutrients, and help with hormone regulation. The two majors types are unsaturated and saturated fats.
Saturated Fats
Saturated fats are fats that have no double bonds between carbon atoms in their chemical structure, meaning they are “saturated” with hydrogen molecules. Because of this structure, saturated fats tend to be solid at room temperature.
Here are some sources of saturated fats:
- Animal products like beef, pork, and poultry skin
- Full-fat dairy products such as butter, cheese, and whole milk
- Tropical oils like coconut oil and palm oil
Consumption of saturated fats, like any foods, should be in moderation. High intake of saturated fats has been linked to higher levels of LDL (Low Density Lipoproteins) in the blood. Elevated levels of LDL has increased risk of heart disease and stroke. However, the overall connection between fat intake and heart disease is far more complex than just dietary intake. Things like exercise, a balanced and healthful diet, and genetics also have been shown to play a role.
Unsaturated Fats
Unsaturated fats contain one or more double bonds in their chemical structure, making them less saturated with hydrogen. These fats are typically liquid at room temperature and are considered beneficial for heart health.
Types of unsaturated fats:
- Monounsaturated Fats: These fats have one double bond in their structure.
- Found in olive oil, avocados, nuts, and seeds
- Help reduce LDL cholesterol and lower the risk of heart disease
- Polyunsaturated Fats: These fats have multiple double bonds.
- Found in fatty fish (salmon, mackerel), walnuts, flaxseeds, and sunflower oil
- Includes essential omega-3 and omega-6 fatty acids, which support brain function and reduce inflammation
A balanced intake of saturated fats has shown anti-inflammatory benefits, lower overall cholesterol levels, and lower risk of heart disease.
The Takeaway
Overall consumption of one type of fat versus another is not something to stress unnecessarily about. There is a place for both types in a healthful diet. Overall excess consumption of any type of fat or food could be harmful so being sure to have plenty of variety across all the food groups is likely more beneficial than avoiding one type of fat over another. Also, incorporation of movement throughout the day and other good lifestyle factors will also play a large part in the prevention of heart disease.
Want to learn more about different oils and fats? Check out this post on Seed Oils.
Rachel Brown is a Dietetics Student at Idaho State University. She is currently completing her bachelors degree and will be attending ISU for her Masters and Dietetic Internship come Fall of 2025. She plans to become a Registered Dietitian in the future.
Using her knowledge from her coursework and research, she helps write blogs for The Mother Road Dietitian. Outside of school, she volunteers at the Idaho State University Food Pantry and also works on her personal blog (www.rachelelieen.com) which she used to learn about social media marketing, website design, and SEO. In her spare time, Rachel loves to workout, see friends, and travel!