Good Fats, Bad Fats: Know the Difference
The word “fat” has gotten a bad reputation—but not all fats deserve it. In fact, some fats are essential to your health, while others genuinely put your heart at risk. Knowing the difference could change how you eat, how you feel, and how healthy your labs look at your next visit.
The team at CMC Primary Care breaks it all down—and explains how our Outpatient Nutrition Services can help you build a personalized eating plan that works for your life.
In this article:
The Truth About Fat: Why Your Body Needs It
Fat often takes the blame for health problems, but your body actually depends on it.
Dietary fat gives you energy, helps absorb fat-soluble vitamins (A, D, E, and K), supports cell function, and keeps your body warm. The goal isn’t to eliminate fat—it’s to choose the right kinds and limit the ones that harm your health.
The American Heart Association recommends that total fat make up 20–35% of your daily calories. What matters most is the type of fat you’re eating, not just the amount.
Wondering if your diet is affecting your health? Start with your CMC Primary Care provider. With convenient locations across Horry County, we can evaluate your cholesterol, blood sugar, blood pressure, and overall health—then connect you with the right resources, including a referral to CMC Outpatient Nutrition Services.
The Four Types of Dietary Fat
Understanding fat starts with knowing the four main types.
Unsaturated Fats: The “Good” Fats to Embrace
Unsaturated fats are liquid at room temperature and are found in plant-based foods and fish. These are the fats your heart actually wants.
- Monounsaturated fats are found in olive oil, avocados, nuts (like almonds and cashews), and peanut butter. They help lower LDL (“bad”) cholesterol while maintaining your HDL (“good”) cholesterol.
- Polyunsaturated fats include omega-3 and omega-6 fatty acids. You’ll find them in fatty fish (salmon, tuna, sardines), walnuts, flaxseed, and canola oil. Omega-3 fatty acids have been especially well-studied for reducing inflammation and lowering the risk of heart disease.
The American Heart Association recommends eating fish at least twice a week as part of a heart-healthy diet.
Saturated Fats: The “Limit” Category
Saturated fats are solid at room temperature and found primarily in animal products—red meat, butter, full-fat dairy, cheese, and tropical oils like coconut and palm oil.
Research is clear: eating too much saturated fat raises LDL cholesterol levels, which increases your risk of heart disease and stroke. The American Heart Association recommends keeping saturated fat to less than 6% of your daily calories—that’s about 13 grams per day on a 2,000-calorie diet.
The key is replacing saturated fats with healthier unsaturated options, not simply cutting fat and replacing it with refined carbohydrates and sugar. That swap doesn’t help your heart.
Trans Fats: The “Avoid” Category
Trans fats are the worst type of dietary fat. They raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and are linked to a higher risk of heart disease, stroke, and type 2 diabetes.
The good news is that artificial trans fats (found in partially hydrogenated oils) have been largely removed from the U.S. food supply by the FDA. However, small amounts of naturally occurring trans fats still exist in some meat and dairy products.
When reading food labels, look out for the words “partially hydrogenated” in the ingredients list—that’s where trans fats hide.
Why Your Cholesterol Numbers Matter
The fat you eat directly affects the cholesterol circulating in your blood—and that affects your heart.
Your provider checks two key types of cholesterol:
- LDL (low-density lipoprotein) – Often called “bad” cholesterol. High levels build up in artery walls and increase the risk of heart attack and stroke.
- HDL (high-density lipoprotein) – “Good” cholesterol. Higher HDL levels help clear cholesterol from the arteries.
When your diet is high in saturated and trans fats, LDL rises. When you shift to unsaturated fats, LDL drops and heart disease risk decreases. A study in Circulation, the American Heart Association’s flagship journal, found that replacing saturated fat with polyunsaturated fat reduced cardiovascular disease risk by approximately 30%—similar to the effect of statin medications.
Cholesterol isn’t the only number that matters. Your primary care provider also looks at triglycerides, blood pressure, blood sugar, and body weight to get a full picture of your cardiovascular health.
What the Research Says About Fat and Heart Disease
The science on dietary fat has evolved—and today’s guidance is more nuanced than simply “eat less fat.”
The American Heart Association emphasizes that your overall dietary pattern matters more than any single food. Their recommended approach includes:
- Plenty of fruits, vegetables, and whole grains
- Lean proteins including fish, poultry, and legumes
- Non-tropical plant-based oils (olive, canola, sunflower)
- Low-fat or fat-free dairy
- Limited red meat, added sugars, sodium, and highly processed foods
Cutting fat and replacing it with sugar or refined carbohydrates doesn’t protect your heart. Research consistently shows that this substitution is equally damaging to cardiovascular health. The goal is smarter choices, not just fewer calories.
Conditions That Benefit from Dietary Changes
Changing how you eat can have a real impact on your health numbers and long-term disease outcomes. Your CMC Primary Care team can evaluate whether a referral to nutrition counseling is right for you.
Diabetes and Prediabetes
For people with diabetes or prediabetes, diet is one of the most powerful tools available. The American Diabetes Association recommends individualized Medical Nutrition Therapy (MNT) provided by a registered dietitian for all people with diabetes, starting at diagnosis.
The results are measurable. Research published in peer-reviewed journals shows that MNT delivered by a registered dietitian is associated with A1C reductions of up to 2% in people with type 2 diabetes. As Mayo Clinic notes, a registered dietitian can help you create an eating plan based on your health goals, preferences, and lifestyle—not a one-size-fits-all handout.
High Cholesterol and Heart Disease Risk
A systematic review published in the Journal of Clinical Lipidology found that multiple sessions of MNT with a registered dietitian significantly lowered LDL cholesterol, total cholesterol, triglycerides, and BMI—while also reducing healthcare costs through less medication use.
Other Conditions Our Nutrition Team Treats
Diet plays a role in managing and preventing many health conditions. CMC Outpatient Nutrition Services provides medical nutrition therapy for:
- High blood pressure
- Obesity and weight management
- Irritable bowel syndrome and digestive disorders
- Kidney (renal) disease
- Liver disease and pancreatitis
- Metabolic syndrome
- Celiac disease
- Cancer and radiation-related nutritional needs
- Wound care and pressure ulcers
- And more
How to Make Simple Swaps That Add Up
You don’t have to overhaul your entire diet overnight. Making small, consistent changes adds up over time. Here are evidence-based swaps to get started:
Instead of butter, try: Olive oil or avocado oil for cooking; soft plant-based margarine for spreading
Instead of red meat every night, try: Grilled fish twice a week; chicken, turkey, or plant-based protein options on other nights
Instead of full-fat cheese and dairy, try: Low-fat or reduced-fat versions; Greek yogurt in place of sour cream
Instead of chips and crackers with saturated fats, try: A small handful of unsalted nuts; raw vegetables with hummus
Instead of frying, try: Baking, steaming, broiling, or using nonstick cooking spray
When eating out, try: Requesting sauces and dressings on the side; choosing grilled over fried; asking for olive oil and vinegar instead of creamy dressings
These small changes don’t require perfection. Focus on progress—one or two swaps at a time builds lasting habits.
How to Get Started with CMC Nutrition Services
CMC Outpatient Nutrition Services pairs you with a registered dietitian who creates an individualized medical nutrition therapy plan tailored to your age, health conditions, and specific needs.
Here’s how the process works:
Step 1: Visit your CMC Primary Care provider
Your primary care provider will evaluate your health, review your labs, and determine whether a referral to nutrition counseling is appropriate for your situation.
Need a primary care provider? Find a CMC Primary Care location near you.
Step 2: Request a referral
Your provider can send a physician’s order directly to CMC Outpatient Nutrition Services (fax: 843-234-5079). Many insurance plans, including Medicare and Medicaid, cover nutrition counseling when certain qualifications are met.
Step 3: Schedule your first session
Call CMC Nutrition Scheduling at 843-234-8871, option 3. Before your first appointment, bring recent lab results, a list of your current medications, and a three-day food log.
Step 4: Work with your registered dietitian
Your dietitian will build a personalized plan that fits your health goals and your life—not just a generic handout. During follow up appointments they can adjust recommendations as your health improves.
Ready to take the first step? Find a CMC Primary Care provider near you and ask about a referral to CMC Outpatient Nutrition Services. Our registered dietitians serve patients throughout Horry County and are ready to help you eat for the life you want. Questions? Call 843-347-8241.
CMC Primary Care Locations Near You
CMC Primary Care has multiple convenient locations throughout Horry County to serve you. Whether you’re in Conway, Myrtle Beach, Little River, Loris, or surrounding communities, expert primary care is close to home.
Find your nearest CMC Primary Care location here.
Your primary care provider is your partner in health—and often your first step toward better nutrition, better labs, and a longer, healthier life.
Key Takeaways
- Not all fats are bad—unsaturated fats (found in olive oil, avocados, nuts, and fish) actively support heart health
- Saturated fats (found in red meat, butter, and full-fat dairy) should be limited to less than 6% of daily calories per the American Heart Association
- Trans fats are the most harmful and should be avoided; check labels for “partially hydrogenated” oils
- Replacing saturated fats with unsaturated fats—not with sugar or refined carbs—is the key to reducing cardiovascular risk
- Your overall dietary pattern matters more than any single food or nutrient
- Medical Nutrition Therapy (MNT) from a registered dietitian is proven to lower A1C, LDL cholesterol, triglycerides, and body weight
- Conditions that benefit from nutrition counseling include diabetes, high cholesterol, high blood pressure, kidney disease, weight management, and more
- A physician’s order is required to access CMC Outpatient Nutrition Services—your CMC Primary Care provider can refer you
- Nutrition counseling may be covered by Medicare, Medicaid, and private insurance
- Small, consistent food swaps—not dramatic overhauls—create lasting change
- CMC Primary Care has multiple locations across Horry County to make getting started easy
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified health provider with questions about your medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this article.
Sources
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“Saturated Fat.” American Heart Association. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
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“Fats in Foods.” American Heart Association. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
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Sacks FM, et al. “Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association.” Circulation. 2017. Retrieved from https://www.ahajournals.org/doi/10.1161/cir.0000000000000510
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American Heart Association. “New Dietary Guidelines Underscore Importance of Healthy Eating.” January 7, 2026. Retrieved from https://newsroom.heart.org/news/releases-20260107-6915862
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“Diabetes Diet: Create Your Healthy-Eating Plan.” Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
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Evert AB, et al. “Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report.” Diabetes Care. 2019. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC7011201/
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“Dietary Advice for Individuals with Diabetes.” National Center for Biotechnology Information, Endotext. 2024. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK279012/
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“How an RDN Can Help with Diabetes.” Academy of Nutrition and Dietetics / EatRight.org. Retrieved from https://www.eatright.org/health/health-conditions/diabetes/how-an-rdn-can-help-with-diabetes
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“Medical Nutrition Therapy (MNT) to Manage Chronic Medical Conditions.” Cleveland Clinic. June 30, 2025. Retrieved from https://my.clevelandclinic.org/health/treatments/medical-nutrition-therapy-mnt
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Sikand G, et al. “Clinical and cost benefits of medical nutrition therapy by registered dietitian nutritionists for management of dyslipidemia.” Journal of Clinical Lipidology. 2018. Retrieved from https://pubmed.ncbi.nlm.nih.gov/30055973/
