Although fat gets a bad rap in the world of diet culture, healthy fats are a crucial part of a balanced diet—but healthy is the operative word here. Consuming high amounts of the wrong kinds of fat can clog your arteries, putting your heart health and weight loss goals at risk. If you’re trying to get your body in great shape for summer, prioritizing a healthy diet is crucial—which means avoiding a few especially harmful fats.
To shed some light on a few of the worst options, we spoke to Michelle Routhenstein, Preventive Cardiology Dietitian at Entirely Nourished. “Fats such as coconut oil, butter, lard, Crisco, and palm oil are considered artery-clogging because they are high in saturated fats,” she said. “These fats can promote insulin resistance and inflammation, both of which may interfere with healthy weight loss efforts and increase the risk of heart disease.” Learn more about the risks of consuming each in excess below.
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1. Excessive Coconut Oil
Coconut oil is often considered a healthy choice, but it doesn't come without risks. It’s still around 90% saturated fat, which means consuming too much of it can lead to health issues, as it can increase LDL cholesterol (the "bad" kind) and may promote arterial plaque buildup. So, while it’s fine in moderation, relying on this oil for all of your everyday meals could raise your risk of cardiovascular issues. It's a good idea to swap it for olive oil or avocado oil, which are rich in monounsaturated fats and great for your overall health.
2. Butter
Butter is a staple in practically every kitchen—but it's no secret that when consumed in excess, it can contribute to health issues like heart disease and weight gain. Like the other fats on this list, butter contains saturated fat that can raise cholesterol levels and contribute to inflammation. Whether you’re spreading it on toast or sautéing veggies with it, the high amounts of saturated fat can spell trouble for your heart. Consider using nut butters or plant-based spreads as heart-healthy alternatives.
3. Lard
Lard was also once a kitchen classic, lard has seen a recent comeback in “traditional” and keto-style cooking. But per Routhenstein's advice, it's best to proceed with caution. Unsurprisingly, lard is high in saturated fats, which are associated with increased risk of cardiovascular disease. Replacing lard with healthier fats can support better blood flow and metabolic health. Try avocado oil for high-heat cooking instead.
4. Crisco (Vegetable Shortening)
Crisco and other shortenings were once considered a healthier alternative to butter—but as it turns out, many still contain trans fats or processed saturated fats that are linked to heart disease. Trans fats, even in small amounts, can increase your risk of heart disease risk by lowering HDL (good) cholesterol and raising LDL cholesterol. As a healthier alternative, consider using olive oil, nut butters, or mashed avocado as a replacement.
5. Palm Oil
Palm oil is found in many processed foods, from cookies and crackers to non-dairy creamers and frozen meals. This is another saturated fat that could promote insulin resistance and inflammation, Routhenstein explains. Not all palm oil is created equal, but regularly consuming packaged snacks containing palm oil can compound the negative effects over time (along with the myriad of other risks associated with processed foods). As an overall better choice for your health, trade ultra-processed foods for fresh, whole options.
6. Full-Fat Dairy
Though not an oil or spread, full-fat dairy products are a sneaky source of artery-clogging fats that are especially easy to overindulge in during summer. These products are high in saturated fat, and excess intake can interfere with healthy weight management and cardiovascular health. Go for low-fat dairy, plant-based milk, or frozen banana "nice cream" to satisfy cravings without the cardiovascular cost.
