“Coconut oil is a superfood.” “Butter is back and better than ever.” “Low-fat products are the key to weight loss.” If you’ve heard these claims, you’ve been exposed to some of the most pervasive myths about dietary fats circulating today. The truth about unhealthy fats is far more complex—and more important to your health—than these oversimplified statements suggest.
At IFitCenter, we’re dedicated to providing clear, science-based information about nutrition and health. Today, we’ll thoroughly examine what makes certain fats unhealthy, how they affect your body, and practical ways to identify and replace them in your diet. Unlike popular media headlines that swing from demonizing all fats to celebrating butter, we’ll explore the nuanced scientific evidence that can help you make truly informed choices.
What Makes a Fat Unhealthy? Understanding the Science
To understand what makes certain fats unhealthy, we need to look at their fundamental structure. Imagine a fat molecule as a necklace—a chain of carbon atoms with hydrogen atoms attached to them. The way these atoms are arranged determines whether a fat is saturated, unsaturated, or trans, and this arrangement significantly impacts how these fats behave in your body.
The Four Types of Dietary Fats
There are four main types of fats in our diet, each with distinct molecular structures and health effects:
- Saturated Fats: Think of these as fat molecules where every available space is filled with hydrogen atoms—like a bus with every seat taken. This complete “saturation” creates a straight, rigid structure that makes these fats solid at room temperature, like butter or the white marbling in meat. The rigidity of saturated fats is what allows them to pack tightly in your arteries, potentially raising LDL (bad) cholesterol levels.
- Monounsaturated Fats: These fats have one spot in their carbon chain where hydrogen atoms are missing, creating a bend in the molecule—imagine a bus with just one empty seat. This small gap makes them liquid at room temperature but solid when refrigerated, like olive oil. The bend prevents these fats from packing tightly, making them less likely to accumulate in arteries.
- Polyunsaturated Fats: These have multiple points where hydrogen atoms are missing—a bus with several empty seats. These multiple gaps create a very flexible molecule that remains liquid even when refrigerated, like corn or sunflower oil. This flexibility makes them beneficial for cell membrane function and anti-inflammatory processes.
- Trans Fats: These are unsaturated fats that have been artificially manipulated (or naturally formed in some animal stomachs). The manipulation creates an unusual arrangement where the molecule bends in the opposite direction than naturally occurring unsaturated fats—like passengers sitting backwards on a bus. This unnatural configuration can disrupt normal cell function and promotes inflammation.
How Fat Structure Affects Your Health
The molecular structure of a fat doesn’t just determine its physical properties—it fundamentally affects how your body processes and responds to it. Saturated and trans fats, with their rigid structures, can increase LDL cholesterol production in the liver. As explained in a 2020 Cochrane review, this elevation significantly increases cardiovascular disease risk. According to this comprehensive analysis, “Reducing saturated fat intake for at least two years causes a potentially important reduction in combined cardiovascular events (21% reduction).”
Beyond cholesterol, certain unhealthy fats trigger inflammatory responses. A 2021 study published in the International Journal of Molecular Sciences found that palmitic acid (a common saturated fat) activates specific pathways that increase production of inflammatory compounds and ceramides—lipid molecules that interfere with insulin signaling and promote insulin resistance. Think of these unhealthy fats as sending the wrong messages to your cells, disrupting their normal communication systems.
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How Your Body Processes Different Fats
When you consume fat, your digestive system breaks it down into smaller components. These components don’t all follow the same path in your body. For example, when you eat medium-chain saturated fats (like those in coconut oil), they’re transported directly to your liver. However, most dietary fats, including unhealthy ones, travel through your lymphatic system before entering your bloodstream.
Once in your bloodstream, unhealthy fats like trans fats don’t just raise LDL (bad) cholesterol—they simultaneously lower HDL (good) cholesterol, creating a double negative impact on your cardiovascular health. According to research published in The American Journal of Clinical Nutrition, replacing just 1% of energy from trans fats with unsaturated fats could reduce heart disease risk by 6%. Additionally, saturated fats get incorporated into cell membranes, making them less flexible and reducing their ability to function optimally—imagine trying to dance while wearing a suit of armor.
What Current Nutritional Science Considers “Unhealthy Fats”
Current scientific consensus, supported by major health organizations including the World Health Organization and the American Heart Association, identifies these fats as potentially harmful:
- Industrial Trans Fats: These are considered the most dangerous, with no safe level of consumption. They’re formed when liquid oils are artificially hardened through a process called hydrogenation.
- Certain Saturated Fats: Particularly those found in processed meats, fatty animal products, and tropical oils (coconut and palm). Research from the European Journal of Nutrition shows these can increase certain cancer risks by 9-19%.
- Repeatedly Heated Cooking Oils: When polyunsaturated oils are heated repeatedly (like in deep fryers), they create harmful compounds like aldehydes and acrylamides that can damage DNA and promote cancer.
- Oxidized Fats: Fats that have been exposed to oxygen and become rancid, often found in processed foods with long shelf lives.
Remarkably, the type of fat you consume affects your body at the genetic level. A 2022 study in the journal Lipids in Health and Disease found that consuming different types of fats altered the expression of genes related to inflammation and metabolism in just eight weeks—long before any visible changes in weight or blood markers appeared.
Understanding these scientific principles doesn’t require a chemistry degree—just an awareness that the fats you choose have far-reaching effects beyond taste or calorie content. The molecular structure of fats dictates their behavior in your body, influencing everything from heart health to cancer risk to how well your cells communicate.
The Major Types of Unhealthy Fats to Avoid
With so much conflicting information about dietary fats, let’s focus on the main types nutritional science identifies as potentially harmful.
Trans Fats: Industrial vs. Natural Sources
Industrial trans fats are created through hydrogenation, which makes liquid oils more solid. These fats raise LDL cholesterol while lowering HDL cholesterol, significantly increasing heart disease risk. Natural trans fats occur in meat and dairy products. While possibly less harmful than industrial versions, they should still be consumed in moderation.
“What surprises many of my patients is that not all trans fats are created equal. While industrial trans fats clearly harm cardiovascular health, the trans fats naturally occurring in dairy and meat (called ruminant trans fats) appear to have different effects on our bodies. This doesn’t mean unlimited consumption is healthy, but it helps explain why whole food sources of fat often behave differently in the body than processed versions.”
Dr. Babak Jamalian, Family Physician
Problematic Saturated Fats
Not all saturated fats affect the body equally. Palmitic acid (in palm oil, meat, dairy), myristic acid (in dairy, coconut oil), and lauric acid (in coconut oil) raise LDL cholesterol more significantly than others. The Cochrane Database Review found that replacing saturated fat with polyunsaturated fat reduces cardiovascular events by about 21%. Interestingly, stearic acid (in dark chocolate and beef) has a more neutral effect on cholesterol.
Oxidized and Repeatedly Heated Oils
When oils are repeatedly heated to high temperatures (as in restaurants), they create harmful compounds like aldehydes and hydroperoxides that damage cells and promote inflammation. Polyunsaturated oils oxidize more readily than saturated ones, making them less suitable for high-heat cooking despite their heart-healthy profile at room temperature.
Processed Vegetable Oils with Omega Imbalances
Common vegetable oils (corn, safflower, sunflower, soybean) contain excessive omega-6 fatty acids relative to omega-3s. This imbalance promotes inflammation and contributes to chronic diseases. These oils often undergo processing with chemical solvents, high heat, and pressure, degrading oil quality and creating harmful compounds.
Identifying Unhealthy Fats on Food Labels
Look for these terms indicating problematic fats:
- Partially hydrogenated oils – Indicate trans fats, even if the product claims “0g trans fat”
- Palm oil, palm kernel oil, coconut oil – High in saturated fats
- Vegetable oil, soybean oil, corn oil – Highly processed with omega imbalances
- Interesterified fat – A newer fat replacing trans fats, still being studied
- Fractionated oils – Indicates processing that alters the natural fat structure
Hidden Sources of Unhealthy Fats in Modern Diets
Common Processed Foods with Hidden Unhealthy Fats
Baked goods (cookies, cakes, crackers) frequently contain saturated or trans fats. Breakfast cereals, granola bars, and some breads may include partially hydrogenated oils or palm oil. Coffee creamers, whipped toppings, and non-dairy alternatives often use coconut or palm kernel oil. Salad dressings, mayonnaise, and even some peanut butter brands contain processed oils or added palm oil.
Restaurant and Fast Food Hazards
Restaurants typically use cheap oils in fryers, reusing them multiple times which leads to oxidation. Many establishments use butter, lard, or margarine liberally for flavor. Even seemingly healthy options like grilled fish might be prepared with butter or repeatedly heated oils. Fast food chains rely heavily on highly processed oils with preservatives and additives.
“Health Foods” with Deceptive Fat Profiles
Plant-based meat alternatives often contain coconut or palm oil to mimic animal fat texture. Vegan cheeses frequently use coconut oil as a base. Energy bars and protein products include palm oil or fractionated oils. Commercial hummus versions often substitute olive oil with soybean or canola oil. Many prepared smoothies and acai bowls contain coconut oil or milk, adding significant saturated fat.
Cultural Dishes with High Unhealthy Fat Content
Traditional cooking evolved when calorie-dense foods were beneficial. French cuisine relies heavily on butter and cream. Southern cooking traditionally uses lard. Some Asian cuisines cook extensively with palm or coconut oil. Middle Eastern and Mediterranean pastries contain significant amounts of butter or ghee. These recipes can often be modified to maintain flavor while improving nutritional profiles.
Strategies for Identifying Hidden Unhealthy Fats
When dining out, ask about cooking oils and preparation methods. Choose whole, unprocessed foods whenever possible. Be wary of shelf-stable products that should naturally contain fats. Pay attention to mouthfeel—foods leaving a waxy coating often contain trans or highly saturated fats. Prepare more meals at home to control ingredients and cooking methods.
Health Impacts of Consuming Unhealthy Fats
Understanding how unhealthy fats affect your body can help you make better dietary choices. Let’s explore the major health impacts based on current scientific evidence.
Cardiovascular Effects
Unhealthy fats significantly impact heart health through multiple mechanisms. Trans fats and certain saturated fats raise LDL (bad) cholesterol while simultaneously lowering HDL (good) cholesterol—creating a double negative effect on cardiovascular health. According to the Cochrane Database Review, reducing saturated fat intake causes a meaningful 21% reduction in cardiovascular events.
Beyond cholesterol, these fats damage blood vessel walls, reduce their flexibility, and promote plaque formation. They also contribute to hypertension by impacting cell membrane function, affecting how blood vessels contract and dilate. Over time, these effects significantly increase the risk of heart attack, stroke, and other cardiovascular conditions.
Cancer Connection
Research increasingly links certain unhealthy fats to elevated cancer risk. A systematic review published in Lipids in Health and Disease found that high consumption of total trans fatty acids was associated with increased risks of prostate cancer (by approximately 38%) and colorectal cancer (by about 21%). Saturated fats have been linked to several cancer types, with research showing notably higher risks for breast, colorectal, and prostate cancers.
The mechanisms involve chronic inflammation, DNA damage, and altered hormone signaling. Unhealthy fats appear to activate pathways that promote cell proliferation while inhibiting natural cell death processes that would normally eliminate potentially cancerous cells.
Inflammatory Response
Unhealthy fats drive chronic, low-grade inflammation throughout the body. Trans fats and excessive omega-6 fatty acids (common in processed vegetable oils) activate inflammatory pathways by triggering the production of pro-inflammatory compounds. This silent inflammation damages tissues over time and serves as a common underlying factor in numerous chronic diseases.
Even a single high-fat meal containing unhealthy fats can temporarily increase inflammatory markers in the bloodstream. When such meals become dietary staples, the resulting chronic inflammation creates a foundation for cardiovascular disease, diabetes, autoimmune conditions, and other inflammatory disorders.
Metabolic Disruption
Unhealthy fats interfere with normal metabolic processes, particularly insulin function. Saturated fats, especially palmitic acid, disrupt insulin signaling in cells by altering cell membrane composition and activating inflammatory pathways. This leads to insulin resistance—where cells become less responsive to insulin’s signals—creating higher blood glucose levels and increased diabetes risk.
These fats also increase the production of ceramides—lipid molecules that further impair insulin sensitivity. Research shows that replacing saturated fats with unsaturated alternatives improves insulin sensitivity and reduces diabetes risk, even without weight loss.
“In my practice, I often explain how certain unhealthy fats like palmitic acid don’t just circulate in our bloodstream—they fundamentally change how our brain regulates hunger and metabolism. These fats can cross the blood-brain barrier and activate pathways that increase ceramide production in the hypothalamus, essentially interfering with the body’s natural energy-balancing mechanisms. This is why some people find weight management particularly challenging despite limiting calories.”
Dr. Babak Jamalian, Family Physician
Cognitive Function Impacts
The brain is approximately 60% fat, making dietary fat quality crucial for cognitive health. Unhealthy fats compromise brain function by promoting inflammation and oxidative stress in neural tissue. They also impair blood flow to the brain by contributing to vascular dysfunction and atherosclerosis.
Research suggests connections between high intake of unhealthy fats and increased risk of cognitive decline, including conditions like Alzheimer’s disease. Conversely, diets rich in healthier fats like omega-3s and certain monounsaturated fats are associated with better cognitive function and reduced neurodegeneration risk.
Weight Management Challenges
All fats are calorie-dense (9 calories per gram compared to 4 in carbohydrates and protein), but unhealthy fats create additional weight management challenges. They interfere with leptin signaling—a hormone that regulates hunger and satiety—potentially leading to overeating and reduced metabolic rate.
Fat storage patterns also differ based on fat types. Unhealthy fats are more likely to contribute to visceral fat accumulation (fat around organs), which is metabolically active and linked to greater health risks than subcutaneous fat. Additionally, the metabolic disruption caused by unhealthy fats makes weight loss more difficult even when calorie intake is reduced.
The Fat Confusion: Misunderstood Fats and Current Debates
The world of dietary fats is filled with contradictory information. Let’s clarify some common confusions by looking at what current science actually says about controversial fats.
The Coconut Oil Controversy
Coconut oil has become the center of heated nutritional debates. Despite marketing claims about its benefits, scientific evidence paints a different picture. According to a 2020 Cochrane Review, coconut oil significantly raises LDL cholesterol compared to non-tropical vegetable oils. A systematic review in The Journal of Nutrition found that MCT oil, often cited as the beneficial component in coconut oil, raises total cholesterol, LDL, HDL, and triglycerides.
While some research suggests potential antimicrobial properties in coconut oil, the overall evidence indicates its approximately 90% saturated fat content (predominantly lauric, myristic, and palmitic acids) poses cardiovascular concerns. Major health organizations, including the American Heart Association, recommend limiting coconut oil consumption rather than promoting it as a health food.
Animal Fats: Examining the Evidence
Animal fats contain significant amounts of saturated fat—about 30-40% in butter and lard—which multiple studies link to increased cardiovascular risk. A comprehensive study published in the European Journal of Nutrition found that higher consumption of animal fats correlates with increased cancer risk, particularly colorectal and prostate cancers.
Beyond their saturated fat content, animal fats contain naturally occurring trans fats formed in ruminant animals’ digestive systems. Research shows these ruminant trans fats (rTFAs), while potentially less harmful than industrial trans fats, still raise LDL cholesterol when consumed in significant amounts. Additionally, dairy fats contain hormonal compounds that may influence metabolic processes, adding another dimension to consider when evaluating their health effects.
Plant Oils: Benefits and Limitations
Plant oils like olive and avocado oil contain primarily monounsaturated fats, which research shows can lower LDL cholesterol when they replace saturated fats in the diet. However, even these oils have important limitations. All oils, regardless of source, contain 9 calories per gram, making them extremely calorie-dense. The often-cited Mediterranean diet traditionally used olive oil in modest amounts—not the liberal quantities sometimes recommended.
Additionally, heating affects oil stability differently. Extra virgin olive oil loses many beneficial compounds at high cooking temperatures, while its antioxidant content provides maximum benefits when consumed unheated. Even healthier oils become problematic when consumed in excess—contributing to caloric surplus and potential weight gain. Research published in the American Journal of Clinical Nutrition shows that excessive consumption of any type of fat can interfere with insulin sensitivity.
Common Fat Myths Corrected
Myth: “Low-fat” products are healthier. Many low-fat processed foods compensate by adding sugar or refined carbohydrates. Studies show these products can increase hunger and lead to higher calorie consumption than their whole food counterparts. Focus on whole foods with naturally occurring fats rather than processed “low-fat” alternatives.
Myth: A fat-free diet is ideal. The body requires essential fatty acids it cannot produce. Extremely low-fat diets can lead to deficiencies in fat-soluble vitamins and compromise hormone production. Research indicates that 15-30% of calories from fat (predominantly from unsaturated sources) supports optimal health for most people.
Myth: All plant oils are equally healthy. Plant oils vary significantly in their fatty acid composition and health effects. Highly processed seed and vegetable oils contain predominantly omega-6 fatty acids, which can promote inflammation when consumed in excessive amounts relative to omega-3s. Processing methods also impact nutritional quality, with cold-pressed, unrefined oils retaining more beneficial compounds.
Myth: Natural fats are always healthy. The “natural” label doesn’t guarantee health benefits. Many naturally occurring fats, including those in coconut oil and animal products, contain high levels of saturated fat that research consistently links to elevated LDL cholesterol. The source, processing, and fatty acid composition matter more than whether a fat is “natural.”
Practical Guide: Replacing Unhealthy Fats in Your Diet
Knowing about unhealthy fats is only helpful if you can apply this knowledge to your daily food choices. Let’s explore practical ways to reduce unhealthy fats while still enjoying flavorful meals.
Healthier Fat Alternatives for Cooking and Baking
Different cooking methods require different types of fats. For high-heat cooking (sautéing, stir-frying), avocado oil is ideal due to its high smoke point and monounsaturated fat content. For medium-heat cooking, extra virgin olive oil works well while providing beneficial compounds. For baking, applesauce or mashed bananas can replace up to half the butter in many recipes, while Greek yogurt works well in cakes and quick breads.
When a recipe calls for solid fat, consider grass-fed butter in moderate amounts rather than margarine containing trans fats or palm oil high in saturated fat. For creamy textures without heavy cream, try pureed silken tofu, cashew cream, or Greek yogurt in soups and sauces.
Cooking Method Adjustments to Reduce Fat Damage
How you cook can significantly impact fat quality. Choose methods that require little or no added fat, such as steaming, poaching, pressure cooking, or using an air fryer. When oil is necessary, avoid heating it past its smoke point—when oil begins to smoke, harmful compounds form rapidly.
Never reuse cooking oils, especially after frying. If sautéing, try the “water sauté” method—start with a small amount of water or broth instead of oil, adding just a touch of oil at the end for flavor. For roasting, marinate foods in vinegar, citrus juice, or wine-based mixtures rather than oil-heavy marinades.
Smart Shopping Guide for Better Fat Choices
Shopping with awareness transforms your kitchen’s fat profile. Read ingredient lists, not just nutrition facts. Look for products without partially hydrogenated oils, palm oil, or “vegetable oil” (typically soybean). Choose cold-pressed, unrefined oils when possible—they undergo less processing and retain more beneficial compounds.
Buy nuts and seeds instead of processed nut butters with added oils. Select plain yogurt instead of flavored varieties that often contain palm oil. Choose liquid oils over solid fats when possible. For packaged foods, compare similar products and select those with lower saturated fat and no trans fat.
Meal Planning Strategies to Reduce Unhealthy Fats
Strategic meal planning naturally reduces unhealthy fat intake. Build meals around vegetables, fruits, whole grains, and legumes, which are naturally low in fat. Include small portions of foods with healthy fats—avocados, olives, nuts, seeds, and fatty fish like salmon. Limit animal products to small portions (if consumed) since they contain saturated fat even when lean.
Prepare sauces and dressings at home using vinegar, citrus juice, herbs, and spices with minimal oil. Batch cook staples like beans, whole grains, and soups with little or no added fat. When using oils, measure with a tablespoon rather than pouring freely. Create flavor with herbs, spices, citrus, vinegar, and small amounts of strong-flavored ingredients like olives instead of relying on fat.
Restaurant Ordering Tips for Avoiding Unhealthy Fats
Dining out presents challenges for avoiding unhealthy fats, but strategic ordering helps. Request dressings and sauces on the side, then use sparingly. Choose dishes prepared by steaming, grilling, poaching, or roasting rather than frying or sautéing. Ask about cooking oils—many restaurants use refined vegetable oils or reuse oil multiple times.
Consider vegetable-forward dishes as your main course. Request substitutions when possible—vegetables instead of fries, or extra salad instead of cheese. Be cautious with creamy soups, excessive cheese, processed meats, and fried foods, which typically contain significant unhealthy fats. Finally, don’t hesitate to ask questions about preparation methods—restaurants increasingly accommodate health-conscious requests.
Finding Balance: How Much Fat Do You Actually Need?
Understanding appropriate fat intake helps you make informed choices without unnecessary restriction. Let’s explore balanced approaches to dietary fat that align with current scientific understanding.
Essential Fat Requirements
The body requires certain fats for basic functions. Essential fatty acids—linoleic acid (an omega-6) and alpha-linolenic acid (an omega-3)—must come from food because your body cannot produce them. These essential fats maintain cell membrane integrity, support brain function, facilitate fat-soluble vitamin absorption, and regulate inflammation.
According to major health organizations, most adults need only about 2-4% of daily calories from these essential fatty acids. For reference, this minimal requirement equals approximately 5-10 grams in a 2,000-calorie diet—an amount easily obtained from whole foods like walnuts, flaxseeds, and leafy greens without adding extracted oils.
Optimal Ratio of Different Fat Types
Beyond meeting essential requirements, the balance between fat types influences health outcomes. Current evidence suggests limiting saturated fats to less than 10% of daily calories while avoiding trans fats entirely. Monounsaturated fats should comprise the majority of your fat intake, with moderate polyunsaturated fat consumption.
The ratio between omega-6 and omega-3 fatty acids also matters significantly. Modern diets often contain ratios of 15:1 or higher, while research suggests a healthier ratio closer to 4:1. Increasing omega-3-rich foods (flaxseeds, walnuts, hemp seeds) while moderating omega-6 sources (most vegetable oils) helps achieve this balance.
Signs of Fat Imbalance
Both excessive and insufficient fat consumption create health concerns. Signs of consuming too much unhealthy fat may include elevated cholesterol levels (particularly LDL), weight gain (especially around the abdomen), digestive discomfort after fatty meals, and fatigue.
Conversely, insufficient fat intake might manifest as dry skin, constant hunger, difficulty concentrating, irregular menstrual cycles in women, or deficiencies in fat-soluble vitamins (A, D, E, K). Finding your personal balance requires attention to both physical symptoms and objective health markers.
Practical Daily Fat Intake Guidelines
Most major health organizations recommend total fat intake between 20-35% of daily calories for adults. Within this range, prioritize monounsaturated fats (avocados, olives, nuts) and omega-3 polyunsaturated fats (walnuts, flaxseeds, fatty fish if consumed). Limit saturated fats to less than 10% of calories (preferably closer to 5-6%), and avoid trans fats completely.
These percentages translate to approximately 44-78 grams of total fat daily on a 2,000-calorie diet, with no more than 22 grams from saturated sources. Rather than counting fat grams meticulously, focus on food patterns—emphasize whole plant foods, limit processed foods and animal products, and use added oils sparingly.
Individual Factors Affecting Fat Requirements
Fat requirements vary based on several personal factors. Active individuals and athletes may benefit from slightly higher fat intake (closer to 35% of calories) to support energy needs and recovery. Those with specific health conditions like cardiovascular disease might require stricter limits on saturated fat, while others with gallbladder issues might need to moderate total fat.
Age influences fat needs as well—children require proportionally more fat for brain development, while older adults may need to increase fat-soluble vitamin intake. Additionally, genetic factors affect how individuals metabolize different fats, explaining why some people respond more strongly to dietary fat changes than others. When significant health concerns exist, personalized guidance from a healthcare provider offers the most accurate recommendations.
Conclusion: Navigating the World of Dietary Fats
Throughout this article, we’ve explored the complex world of unhealthy fats and their impact on your health. The key takeaways are clear: trans fats (particularly industrial versions) pose significant health risks and should be avoided; certain saturated fats, especially from processed foods, can raise LDL cholesterol and inflammatory markers; and oxidized or repeatedly heated oils create harmful compounds that damage cells.
We’ve also learned that not all fats affect the body equally. The molecular structure of fats, their food sources, and how they’re processed all influence their health effects. While industrial trans fats universally harm health, other fats exist on a spectrum, with unprocessed sources of monounsaturated and omega-3 polyunsaturated fats offering potential benefits when consumed appropriately.
It’s important to emphasize that the goal isn’t to eliminate all fat from your diet. Fat plays essential roles in nutrient absorption, cell membrane function, hormone production, and brain health. Rather than following extreme low-fat approaches, focus on improving fat quality by reducing unhealthy options while including moderate amounts of beneficial fats from whole food sources.
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