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Journey to a Healthier Heart Week 6: Fats and Oils

Learn more about including heart-healthy fats and oils in your diet.

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Updated:

August 13, 2026

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Stick of butter and bottles of oil, Image Credit: T. Lagerwall / Adobe Stock

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Welcome to Week 6 of the Journey to a Healthier Heart provided by Penn State Extension. This program is based on the National Institutes of Health (NIH) DASH (Dietary Approaches to Stop Hypertension) Eating Plan and is designed to help improve heart health. This week will focus on fats and oils, including recommended serving sizes and types to limit for a heart-healthy diet.

DASH (Dietary Approaches to Stop Hypertension) Recommended Daily Amount

2 to 3 servings of fats and oils per day

Serving Size Examples:

1 teaspoon vegetable oil or margarine
1 Tablespoon low-fat mayonnaise
2 Tablespoons light salad dressing

*The total amount of fat in a specific food in this group determines the serving size. Higher-fat foods have smaller serving sizes, while lower-fat options have slightly larger serving sizes. For example, you can have 1 tablespoon of regular salad dressing or 2 tablespoons of low-fat dressing for one serving.

Fat is an essential nutrient

Fat tends to get a bad reputation, but it is an essential nutrient for the human body. Most of us need about 30 percent of our daily calories from fat, specifically heart-healthy fats! While our bodies need all types of fat, saturated fats can cause health problems when consumed in excess.

Sources of Saturated Fats

Saturated fat is a solid fat at room temperature that comes primarily from animal sources. Milk and dairy products, butter, eggs, skin-on poultry, and red meats are examples of common sources of saturated fats. Fully hydrogenated and tropical oils, such as coconut, palm, and palm kernel oils, are also high in saturated fats.

Why does the DASH Eating Plan Limit Saturated Fat?

The types of fat we eat can negatively impact our cholesterol levels. High cholesterol is a major risk factor for heart disease and stroke because it can contribute to the buildup of plaque in blood vessels, narrowing or blocking blood flow. Saturated fat is of particular concern because it raises low-density lipoprotein (LDL) cholesterol, often called "bad" cholesterol. Elevated LDL cholesterol increases the risk of plaque formation in the arteries, which can lead to cardiovascular disease. By limiting saturated fat, the DASH eating plan helps support heart health and reduce the risk of these serious conditions.

Tips for Limiting Saturated Fats:

Choose liquid oils (olive, avocado, and canola oils) instead of butter or animal fats.
Select lean meats and trim off any visible fat.
Remove the skin from poultry.
Bake, broil, grill, or roast foods instead of frying.
Choose fat-free or low-fat dairy products.
Limit heavy cream or buttery sauces.
Ask for dressing and sauces on the side when dining out.
Substitute applesauce, prune puree, or pureed beans for some of the fat in baking.

Did You Know?

Fat plays a vital role in the diet. It is one of three main nutrients, along with carbohydrates and protein, that the body requires. Fat provides energy and helps our body absorb certain vitamins from the foods we eat.