Good Fats vs. Bad Fats: What Kind of Fat Should You Eat?

Fat often gets a bad reputation, but the truth is—your body needs fat to function properly. The key is knowing which types of fat to prioritize and which ones to limit or avoid.

In this post, we’ll break down the types of dietary fats, their effects on your health, and offer some wholesome, delicious snack options from Anna & Sarah that are packed with good fats. We’ll also help you understand food labels and share trusted resources for further reading.

Why Your Body Needs Fat

Fat is one of the three macronutrients your body needs in large amounts, along with protein and carbohydrates. Fat is essential for:

• Absorbing fat-soluble vitamins (A, D, E, and K)
• Supporting brain and nerve function
• Hormone production
• Energy storage and insulation

However, not all fats are created equal. Let’s look at the differences between good and bad fats.

The Four Types of Fats

1. Unsaturated Fats (Good Fats)

Unsaturated fats are considered the healthiest type of fat. They can help lower bad cholesterol levels (LDL) and reduce the risk of heart disease. These fats are typically liquid at room temperature.

There are two main kinds:

• Monounsaturated fats – found in nuts, seeds, avocados, and olive oil
• Polyunsaturated fats – including omega-3 and omega-6 fatty acids, found in walnuts, flaxseeds, and fatty fish

Examples of Good Fat-Rich Snacks:

• Organic Raw Walnuts: A powerhouse of omega-3s and antioxidants
• Raw Oregon Hazelnuts: Rich in monounsaturated fats and vitamin E
• Mixed Nuts Collection: A variety of nuts offering healthy fat diversity

2. Saturated Fats (Limit Intake)

Saturated fats are found in animal products like butter, cheese, and fatty meats, as well as some plant-based oils like coconut oil and palm oil. Too much saturated fat can raise LDL cholesterol and increase the risk of heart disease.

Most health organizations recommend keeping saturated fat to less than 10% of your daily calories. Moderation is key.

Learn more about saturated fat guidelines from the American Heart Association.

3. Trans Fats (Avoid Completely)

Trans fats are artificially created during hydrogenation and are commonly found in processed foods like pastries, fried foods, and margarine. These fats raise LDL and lower HDL (good) cholesterol levels.

Trans fats are considered dangerous and should be eliminated from your diet entirely. The FDA has banned most trans fats in processed foods in the U.S., but always check labels for “partially hydrogenated oils.”

Read more from the FDA on Trans Fats.

4. Omega-3 Fatty Acids (Essential Good Fat)

Omega-3s are a type of polyunsaturated fat that play a crucial role in brain health, inflammation reduction, and heart protection. Since your body cannot produce omega-3s on its own, they must come from food.

Plant-based omega-3 sources:

• Walnuts
• Chia seeds
• Flaxseeds

Snack recommendation:

• Organic Raw Walnuts

How to Identify Good Fat on Food Labels

When scanning food labels, here’s what to look for:

• Total fat isn’t the problem—it’s the type of fat that matters.
• Prioritize products high in unsaturated fats.
• Avoid anything with trans fats or partially hydrogenated oils.
• Choose whole foods like nuts, seeds, and dried fruits with no added oils or sugars.

How Anna & Sarah Supports Healthy Fat Intake

At Anna & Sarah, we offer natural snacks that are free from artificial additives and trans fats. Many of our best-selling nuts and seeds are rich in unsaturated fats, vitamins, and fiber.

Here are some top options:

Note: Nutrient values are approximate per 1 oz (28g) serving.

Conclusion: Choose Smart, Eat Healthy

Fat isn’t the enemy—knowing the right kind of fat to eat is the key to better health. Focus on adding more good fats (unsaturated and omega-3s) to your diet while cutting out trans fats and reducing saturated fats.

Whether you're snacking between meals or building a healthy pantry, Anna & Sarah products make it easy to eat smart without sacrificing flavor. Explore our Nuts Collection and Best Sellers to find snacks that support your wellness goals.

Eat well, live well, and choose your fats wisely.