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Understanding Different Types of Fats in Your Diet

Written by Emily Campbell, RD CDE MScFN

When it comes to nutrition, fat often gets mixed reviews. Fat is actually an essential nutrient that our body needs to function properly. It gives us energy, helps us grow, and helps our body absorb important nutrients like fat soluble vitamins A, D, E, and K. However, understanding the different types of fats and how they affect our health is important. In this blog post, we’ll talk about the three different types of fats found in our diet, their functions, and which ones you should focus on for kidney health.  

  1. Saturated Fats 

What They Are: Saturated fats are fats that are typically solid at room temperature. They are found primarily in animal-based products such as red meat, poultry, full-fat dairy, butter, and cheese, as well as certain plant oils like coconut oil and palm oil. 

How They Affect Health: Saturated fats have been linked to an increased risk of heart disease and high cholesterol levels. The reason for this is that they can raise blood levels of LDL (low-density lipoprotein), often referred to as “bad” cholesterol. Elevated LDL cholesterol is a risk factor for cardiovascular disease or heart disease and many individuals with kidney disease also have heart disease. 

What You Should Do: Limit your intake of saturated fats. Choose healthier alternatives like lean meats, fish, and lower-fat dairy options such as milk or yogurt that is 2% M.F. or less and cheese that is 20% M.F. or less. Replace butter with plant-based fats like olive oil. 

  1. Unsaturated Fats 

What They Are: Unsaturated fats are liquid at room temperature and are considered “good” fats. These fats are found in plant-based oils, nuts, seeds, and fatty fish. They are divided into two types: monounsaturated fats and polyunsaturated fats. 

Monounsaturated Fats 

How They Affect Health: Monounsaturated fats help lower LDL cholesterol levels and can reduce the risk of heart disease. They are also rich in antioxidants, which help keep the body healthy. 

What You Should Do: Make monounsaturated fats a staple of your diet. Choose sources of these fat such as olive oil, canola oil, avocado, and nuts (like almonds, cashews or pistachios).  

Polyunsaturated Fats 

How They Affect Health: Polyunsaturated fats are also beneficial for heart health. They include omega-3 and omega-6 fatty acids, which are essential fats that the body cannot produce on its own. Omega-3 fatty acids have anti-inflammatory properties and help to reduce triglycerides, a type of blood cholesterol linked to heart disease. 

What You Should Do: Choose sources of omega-3 fatty acids, such as fatty fish (like mackerel, rainbow trout, and salmon), flaxseeds, and nuts (like pecans, walnuts or pine nuts) daily.  

  1. Trans Fats 

What They Are: Trans fats are artificially created fats that are formed through a process called hydrogenation, which turns liquid oils into solid fats. These fats are commonly found in processed foods, such as baked goods or snacks (like chips). 

How They Affect Health: Trans fats are an un-healthy type of fat that has been found to increase LDL cholesterol while lowering HDL (high-density lipoprotein), or “good” cholesterol. Consuming trans fats can increased risk of heart disease, stroke, and type 2 diabetes. 

What You Should Do: In Canada, the addition of trans fats to food has been banned. However some foods naturally have trans fats such as red meats (like beef or lamb) and high fat dairy products. Aim to avoid trans fats as much as possible. Read food labels carefully to check for trans fats. 

Finding Balance 

Not all fats are created equal, and the type of fat you include in your diet plays a critical role in your overall health and kidney disease. Focusing on healthy fats—like those found in avocados, nuts, seeds, and fatty fish—can support your heart, brain, and immune system. Limiting unhealthy fats like trans fats and consuming saturated fats in moderation can help reduce your risk of chronic diseases. 

When it comes to fats, the goal should be balance. By making mindful choices and opting for whole, minimally processed foods, you can enjoy the benefits of fat while protecting your health and kidneys for the long term.

The material contained on this website does not constitute medical advice and is intended for informational purposes only. No one associated with The Kidney Foundation of Canada will answer medical questions via email. Please consult a health care professional for specific treatment recommendations.