Debunking Common Myths About Eating Fat: What Science Really Says

Understand the truth behind fat in your diet, from heart health to cholesterol and plant oils.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 24, 2025

Understand the truth behind fat in your diet, from heart health to cholesterol and plant oils.

Debunking Common Myths About Eating Fat

For decades, dietary fat has been a source of confusion and concern. Whether it’s avoiding butter, questioning the health of avocados, or reaching for low-fat foods, it seems everyone has an opinion—many of which are based on outdated or exaggerated notions. Recent research has given us a clearer picture of how fats affect heart health, cholesterol, weight management, and overall wellness. This article examines the most persistent myths about eating fat, provides evidence-based truths, and guides you toward choices that support your long-term health.

Myth #1: Fat Is Terrible for Your Heart

For years, consuming dietary fat—especially saturated fat—was considered a major contributor to heart disease. The logic seemed simple: fat in food raised blood fats, which raised the risk for heart attacks and strokes. However, the reality is more nuanced. Heart-health risk depends on the type of fat you eat and the overall quality of your diet.

The truth: Not all fats are created equal. Unsaturated fats, particularly those found in plant-based foods (like nuts, seeds, avocado, and olive oil) and fatty fish, can actually protect your heart. Replacing saturated fats and trans fats with unsaturated fats is linked to lower LDL (“bad”) cholesterol and better heart health.

Monounsaturated and polyunsaturated fats help lower cholesterol and inflammation.
Saturated fats—found in animal products and some tropical oils—may raise LDL cholesterol but the impact varies based on the context of your total diet.
Trans fats (partially hydrogenated oils) are best avoided, as they consistently raise heart disease risk.

Modern guidelines advise focusing on foods rich in unsaturated fats and minimizing processed, high-fat snack foods. For most people, the problem isn’t fat per se, but consuming the wrong kinds in conjunction with poor dietary patterns.

How to Choose Heart-Healthy Fats

Enjoy nuts, seeds, avocados, olives, and fish like salmon and sardines.
Use oils such as olive, canola, or perilla for cooking instead of butter or coconut oil.
Limit intake of processed meats, pastries, and foods made with partially hydrogenated oils.

Myth #2: High-Fat Foods Are Bad for Your Cholesterol

It’s common to assume that any food rich in fat drives up cholesterol. However, that broad view misses a crucial distinction—the type of fat is more important than the simple presence of fat.

The truth: Unsaturated fats improve cholesterol profiles. Replacing saturated fats and trans fats with unsaturated fats—such as those from plants and fatty fish—lowers LDL cholesterol and raises HDL (“good”) cholesterol, which helps rid the blood of excess cholesterol.

Fatty avocados contain heart-healthy monounsaturated fats that help manage cholesterol.
Pulses (beans, lentils), almonds, and walnuts are rich in unsaturated fats and fiber, boosting heart health.
Trans fats—still found in some packaged snacks—raise both LDL cholesterol and inflammation.

Cholesterol management isn’t only about fat—fiber-rich foods, physical activity, and weight maintenance also play crucial roles.

Type of Fat	Impact on Cholesterol
Monounsaturated (olive oil, avocado)	Lowers LDL, raises HDL
Polyunsaturated (walnuts, fatty fish)	Lowers LDL, raises HDL
Saturated (butter, coconut oil)	Raises LDL, neutral on HDL
Trans Fat	Raises LDL, lowers HDL

Myth #3: Eating Fat Makes You Gain Weight

Fat is often demonized as the singular cause of weight gain, mostly because, gram for gram, it contains more than twice the calories as protein or carbohydrates (9 vs. 4 calories/gram). However, this is a classic case of correlation not equaling causation.

The truth: It’s overall calorie intake that determines weight change—not dietary fat alone. Consuming too many calories from any source (fat, carbohydrates, or protein) leads to weight gain. In fact, fat can help you feel fuller with less food, thanks to its slower digestion and increased satiety.

A JAMA study found no significant difference in weight loss between healthy low-carb and healthy low-fat diets when calories were controlled.
Healthy fats (from avocados, nuts, seeds, olive oil, and fatty fish) can support weight management as part of a balanced diet.
Fats promote satiety, so you may eat less overall by including them in meals.

The quality of your calories and overall eating patterns matter far more than simply avoiding fat. Moderation and balance are key.

Satisfying and Healthy Ways to Include Fat

Add a sprinkle of chopped nuts or seeds to salads.
Use avocado as a creamy sandwich spread or dip.
Roast vegetables with olive oil for flavor and fullness.

Myth #4: Low-Fat or Nonfat Products Are Healthier

Since the low-fat craze of the 1990s, shoppers have gravitated toward products labeled as “low-fat” or “fat-free,” assuming they’re a healthier choice. But many processed foods replace fat with sugar or refined carbohydrates which can be worse for metabolic health.

The truth: Fat-reduced processed foods are often higher in sugar or refined carbs. Manufacturers must compensate for flavor and texture lost when fat is removed, typically by adding sugar, starches, and other highly processed ingredients.

Refined carbs and added sugars lower insulin sensitivity and raise triglycerides (bad for heart health).
High sugar intake increases risk for heart disease, weight gain, and metabolic dysfunction.
Always check nutrition labels on low-fat products for hidden sugars.
The Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of daily calories.

Instead of choosing products just because they’re labeled “low-fat,” focus on whole, minimally processed foods and be mindful of added sugars.

Myth #5: All Plant-Based Fats Are Healthy

Plant-based eating has been linked to better health outcomes, but assuming all plant-derived fats are heart-healthy is a misconception. Not all plant oils are equally beneficial.

The truth: While many plant-based fats (like olive oil, nuts, and seeds) support health, tropical oils—such as palm oil, palm kernel oil, and coconut oil—are very high in saturated fat, which can raise LDL cholesterol.

Coconut oil is 83% saturated fat—much higher than butter (63%) and bacon grease (39%).
Tropical oils are frequently found in vegetarian and vegan processed foods but can raise bad cholesterol significantly.
Choose olive oil or perilla oil for healthy polyphenols and omega-3s.
Olive oil is “loaded with polyphenols,” which are protective for both heart and brain health.

Plant-Based Oil	Saturated Fat Content	Health Impact
Olive Oil	Low	Supports heart health, delivers polyphenols
Perilla Oil	Low	Rich in omega-3, reduces heart risk
Coconut Oil	High (83%)	Raises LDL, best limited
Palm Oil	High	Raises LDL, best limited

General Advice for Including Healthy Fats

Favor whole foods over processed, packaged meals.
Read labels for added sugars in “low-fat” options.
Include a variety of fat sources—nuts, seeds, avocados, fatty fish, olive oil.
Watch portion sizes: healthy fats are calorie-dense, so use them thoughtfully.
Mediterranean-style eating patterns emphasize healthy fats and have proven benefits for heart and metabolic health.

Frequently Asked Questions (FAQs)

Q: Should I avoid all fat to lose weight?

A: No. You do not need to eliminate all fats. Healthy fats can support satiety and help manage overall calorie intake when eaten in moderation.

Q: Is coconut oil a healthy plant-based fat?

A: Despite its popularity, coconut oil is high in saturated fat, which may raise bad cholesterol. Olive or perilla oil are better choices for heart health.

Q: Are low-fat or fat-free foods always better?

A: Not necessarily. Many low-fat products compensate for flavor by adding sugar, making them less healthy overall. Focus on whole foods and read labels.

Q: What are some healthy sources of fat?

A: Avocado, nuts, seeds, olive oil, and fatty fish are all heart-healthy options that deliver beneficial fats and key nutrients.

Q: Can eating fat help me feel full?

A: Yes. Fat digests more slowly than carbohydrates or protein, helping to promote fullness and satisfaction after meals.

Healthy Eating Tips for Including Fats

Use olive oil as the main fat for dressings and cooking.
Snack on a small handful of nuts rather than chips or sweets.
Add avocado slices to salads or sandwiches for flavor and satiety.
Incorporate fatty fish (such as salmon) into meals once or twice a week.
Limit consumption of highly processed snack foods and baked goods with added trans fats.

Key Takeaways About Dietary Fat

Not all fats are equal—focus on unsaturated fats for heart health.
It’s the quality and type of fat, not just the amount, that matters most.
Healthy fats can support cholesterol, weight management, and overall nutrient absorption.
Beware of “low-fat” and “fat-free” processed foods that compensate with excess sugar.
Some plant-based fats (coconut, palm) are high in saturated fat and should be consumed mindfully.

References

American Heart Association: Guidelines on fats and cholesterol.
Dietary Guidelines for Americans, 2020–2025.
JAMA: Comparative studies on low-carb vs. low-fat diets.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete