SavePut a stick of butter and a bottle of olive oil on the counter and you have the easiest way to remember the difference: one is solid at room temperature, the other pours. That simple test is a good clue to what kind of fat you are looking at.
Short answer: Saturated fats (butter, fatty meat, cheese, coconut oil) are mostly solid and tend to raise LDL cholesterol when eaten in large amounts. Unsaturated fats (olive oil, nuts, seeds, avocado, fish) are mostly liquid and are the healthier choice. The goal is not to cut fat, but to swap one kind for the other.
Saturated vs Unsaturated Fats at a Glance
| Saturated fat | Monounsaturated fat | Polyunsaturated fat | |
|---|---|---|---|
| At room temperature | Mostly solid | Liquid | Liquid |
| Main sources | Butter, cheese, cream, fatty red meat, processed meat, coconut and palm oil | Olive oil, avocado, almonds, peanuts, canola oil | Walnuts, flaxseed, chia, salmon, sardines, soybean and sunflower oil |
| Effect on LDL (“bad”) cholesterol | Raises it when eaten in excess | Helps lower it when replacing saturated fat | Helps lower it when replacing saturated fat |
| How often | Limit | Use daily | Use daily; eat fatty fish weekly |
What Is Saturated Fat?
Saturated fat comes mostly from animal foods: fatty cuts of beef and pork, sausage and bacon, butter, cream, and full-fat cheese. A few plant fats are also high in it, mainly coconut oil and palm oil. Eating a lot of it is linked to higher LDL cholesterol, which is why health organizations like the American Heart Association advise limiting it.
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You do not have to avoid it completely. A little cheese on a salad or butter on toast is fine. The problem is when it is the main fat in your diet.
What Is Unsaturated Fat?
Unsaturated fats come in two types:
- Monounsaturated: olive oil, avocado, most nuts. The base of Mediterranean-style eating.
- Polyunsaturated: includes omega-3s (salmon, sardines, walnuts, flax, chia) and omega-6s (soybean, corn, and sunflower oils). Your body cannot make these, so you need them from food.
Seeds are one of the easiest ways to add them; see our guide to 8 super seeds.
What About Trans Fat?
Artificial trans fats (partially hydrogenated oils) are the worst type for heart health. The FDA has removed them from the US food supply, so they are rare today, but it is still worth checking labels on imported baked goods and fried snacks.
8 Easy Swaps in the Kitchen
- Sauté in olive or canola oil instead of butter.
- Swap sausage or bacon for eggs, beans, or smoked salmon at breakfast.
- Choose chicken breast, fish, or lean ground turkey more often than fatty red meat.
- Use mashed avocado instead of mayo on sandwiches.
- Snack on a handful of nuts instead of chips or pastries.
- Use plain Greek yogurt instead of sour cream.
- Eat fatty fish like salmon or sardines once or twice a week.
- Make salad dressing with olive oil and vinegar instead of creamy bottled dressings.
For protein foods that are naturally low in saturated fat, check our list of high-protein low-fat foods. And for heart-friendly dinners, try our healthy one-pot meals.
FAQ
Is coconut oil healthy?
Coconut oil is very high in saturated fat. It is fine in small amounts for flavor, but olive or canola oil is the better everyday cooking oil.
Are eggs high in saturated fat?
Eggs contain some saturated fat, but much less than bacon, sausage, or cheese. They are a reasonable part of a balanced diet for most people.
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This article is general nutrition information. If you have high cholesterol or heart disease, follow your doctor’s or dietitian’s advice.
