Dietary Fat: A Grand Rapids, Michigan Guide to Healthy Fats

In Grand Rapids and across West Michigan, what you eat plays a big role in your risk for heart disease, stroke, type 2 diabetes, and obesity—conditions that are common in Michigan’s adult population. Understanding dietary fat and making smart choices can help you stay healthier through snowy winters, humid summers, and everything in between.

This guide explains dietary fat in clear terms, with practical tips and local context for people living in the Grand Rapids area.

What Is Dietary Fat?

Dietary fat is the fat found in foods and drinks. “Fat” and “oil” are often used interchangeably—fats are usually solid at room temperature, and oils are liquid.

Common high‑fat foods and drinks include:

  • Fried foods (such as fast food and deep‑fried items)
  • Fatty cuts of meat
  • Full‑fat dairy products
  • Many baked goods (cookies, pastries, donuts)
  • Some snack foods (chips, crisps)

Soft drinks, while not high in fat, are high in sugar and also contribute to excess calories.

Why Your Body Needs Fat

Dietary fat is not all bad—in fact, you need some fat every day. Fat is important for:

  • Transporting fat‑soluble vitamins (A, D, E, K) around the body
  • Making hormones
  • Supporting healthy cell membranes and brain function
  • Providing energy and helping you feel full after meals

However, fat is very energy‑dense. Each gram of fat provides about 37 kJ (9 calories)—more than double the energy of carbohydrate or protein. In a city like Grand Rapids, where physical activity often drops in winter, regularly eating high‑fat, high‑calorie foods can make it easier to gain weight and harder to manage conditions like high blood pressure or high cholesterol.

Dietary Fat and Cholesterol

Fat in your diet affects cholesterol levels in your blood. Cholesterol travels in the blood attached to particles called lipoproteins:

  • LDL cholesterol (low‑density lipoprotein)
    Often called “bad” cholesterol because high LDL contributes to the buildup of fatty plaques in your arteries, increasing the risk of heart disease and stroke.

  • HDL cholesterol (high‑density lipoprotein)
    Often called “good” cholesterol because it helps carry cholesterol from the blood back to the liver, where it can be broken down and removed. Higher HDL is linked with lower risk of cardiovascular disease.

The types of fat you eat can raise or lower LDL and HDL cholesterol. This is especially important in West Michigan, where cardiovascular disease remains a leading cause of death and hospitalizations at local health systems like Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, and Mercy Health.

Types of Dietary Fat

There are four main types of fat in foods:

  1. Saturated fat
  2. Trans fat
  3. Monounsaturated fat
  4. Polyunsaturated fat (including omega‑3 and omega‑6 fats)

Each type acts differently in your body.

Saturated Fat

Saturated fats are often called “bad fats” because they tend to:

  • Raise LDL (“bad”) cholesterol
  • Increase the risk of cardiovascular disease (heart disease and stroke)

Common Sources of Saturated Fat

  • Fatty cuts of beef, pork, and lamb
  • Sausages, bacon, hot dogs, and other processed meats
  • Full‑fat milk, cheese, butter, cream, ice cream
  • Most commercially baked goods (biscuits, cookies, pastries, pies, donuts)
  • Most deep‑fried fast foods and takeaway meals
  • Coconut and palm oils

In Grand Rapids, many popular comfort foods—deep‑dish pizzas, burgers, fried chicken, and winter baked treats—can be high in saturated fat. These foods are best enjoyed only sometimes, not every day.

Everyday Foods That Contain Saturated Fat

Some healthy foods also contain saturated fat, such as:

  • Dairy products (milk, yogurt, cheese)
  • Meat and poultry

Unlike pastries or chips, these foods also provide protein, vitamins, and minerals. The goal is not to avoid them entirely, but to choose lower‑fat options when possible.

Choosing Lower Saturated Fat Options

To reduce saturated fat while still getting important nutrients:

  • Choose reduced‑fat milk, yogurt, and cheese
    • Note: Low‑fat diets are not recommended for children under 2 years of age.
  • Choose lean cuts of meat and trim visible fat before cooking
  • Remove skin from chicken and turkey
  • Limit processed meats (bacon, sausage, lunch meats)
  • Cook by baking, grilling, air‑frying, or steaming instead of deep‑frying

In Grand Rapids, many grocery stores (Meijer, Family Fare, SpartanNash stores, and local co‑ops) clearly label lean meats and reduced‑fat dairy products, making these choices easier.

Trans Fat

Trans fats act like saturated fats in the body but can be even more harmful. They:

  • Raise LDL (“bad”) cholesterol
  • Often lower HDL (“good”) cholesterol
  • Increase the risk of heart disease and stroke

Natural vs. Industrial Trans Fats

  • Natural trans fats occur in small amounts in:

    • Milk
    • Cheese
    • Beef
    • Lamb

  • Industrial trans fats are created during food manufacturing (partial hydrogenation) and are the main concern. They are found in:

    • Some margarines and shortenings
    • Many commercial baked goods (pies, pastries, cakes, biscuits, buns)
    • Some deep‑fried fast foods

Most U.S. manufacturers have reduced or removed industrial trans fats, but it is still wise to check labels. Look for:

  • “0 g trans fat” on the Nutrition Facts panel
  • Avoid ingredients like “partially hydrogenated oils”

Monounsaturated and Polyunsaturated Fats (“Good Fats”)

Monounsaturated and polyunsaturated fats are often called “good fats” because they:

  • Tend to lower LDL (“bad”) cholesterol
  • Can help protect against heart disease when they replace saturated and trans fats in your diet

Monounsaturated Fat Sources

  • Olive oil and canola oil
  • Avocado
  • Nuts (such as peanuts, almonds, cashews, hazelnuts, Brazil nuts)
  • Nut butters (peanut butter, almond butter, other nut spreads)

Polyunsaturated Fat Sources

  • Fish and seafood (especially oily fish)
  • Polyunsaturated margarines (check labels)
  • Vegetable oils (safflower, sunflower, corn, soy oils)
  • Seeds (such as sunflower seeds, flaxseeds, chia seeds)

In West Michigan, you can find fresh and frozen fish, nuts, seeds, and olive oil at local supermarkets and farmers markets like the Downtown Market Grand Rapids.

Practical Swaps to Improve Your Fat Intake

Where possible, replace foods high in saturated or trans fats with monounsaturated or polyunsaturated options. For example:

  • Replace butter with olive oil or a canola/olive‑oil‑based margarine
  • Replace potato chips or chocolate with a small handful of plain nuts
  • Replace fried fast food with a sandwich or wrap made with lean meat, whole‑grain bread, and salad
  • Use olive oil or canola oil instead of shortening or lard in cooking

These small changes can make a big difference in cholesterol levels and long‑term heart health.

Plant Sterols: A Natural Cholesterol‑Lowering Option

Plant sterols are natural components of plants that are very similar in structure to human cholesterol. When eaten in sufficient amounts, they:

  • Block the absorption of cholesterol in the gut
  • Lower blood cholesterol levels by an average of about 10%

Getting Enough Plant Sterols

Plant sterols are found in small amounts in:

  • Vegetable oils
  • Nuts and seeds
  • Whole grains
  • Fruits and vegetables

However, it is difficult to get the recommended 2–3 g of plant sterols per day from natural foods alone. For this reason, some foods are fortified with plant sterols, such as:

  • Plant sterol–enriched margarines
  • Some yogurts and dairy drinks

Eating about 1–1.5 tablespoons (4–6 teaspoons) of sterol‑enriched margarine per day, as part of a balanced diet, can help lower cholesterol. Ask your Grand Rapids doctor or dietitian if plant sterol‑enriched products are appropriate for you, especially if you have high cholesterol.

Essential Fatty Acids: Omega‑3 and Omega‑6

Fatty acids are components of dietary fats that the body uses for many vital functions. Two types of polyunsaturated fatty acids are considered essential:

  • Omega‑3 fatty acids
  • Omega‑6 fatty acids

“Essential” means your body cannot make them; you must get them from your diet.

Omega‑3 Fatty Acids

Omega‑3 fats are especially important for:

  • Heart and blood vessel health
  • Brain and eye development (particularly in unborn and young babies)
  • Reducing inflammation

Plant Sources of Omega‑3

  • Canola oil
  • Soybean oil
  • Canola‑based margarines
  • Flaxseeds and chia seeds
  • Walnuts

Marine Sources of Omega‑3

  • Fatty (oily) fish, such as:
    • Salmon
    • Mackerel
    • Tuna (especially certain species)
    • Sardines

Many Grand Rapids residents can access fresh or frozen fish at local grocery stores, fish markets, and warehouse clubs.

Benefits of Omega‑3 Fatty Acids

Research suggests that omega‑3 fats may:

  • Lower the amount of fat (triglycerides) in the blood
  • Help reduce blood pressure
  • “Thin” the blood slightly, making it less sticky and less likely to clot
  • Reduce inflammation and support the immune system
  • Help maintain normal heart rhythm
  • Support normal development of the fetal brain during pregnancy
  • Potentially play a role in preventing or treating depression

Talk with your healthcare provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health if you are considering omega‑3 supplements, especially if you take blood‑thinning medication.

Olive Oil and Heart Health

Olive oil is a major source of monounsaturated fat and contains:

  • Omega‑6 fatty acids
  • Plant sterols
  • Phenolic compounds with strong antioxidant properties

These components may:

  • Reduce LDL cholesterol
  • Support healthy blood pressure
  • Improve blood vessel function
  • Support immune function
  • Potentially reduce the risk of certain cancers (breast, colon, lung, ovarian, skin)

Types of Olive Oil

Olive oil is made by pressing or crushing olives and comes in several grades:

Extra Virgin Olive Oil

  • Highest quality oil, from the first pressing of olives
  • No chemicals and very limited heat used
  • Most natural flavour, color, and healthy compounds remain
  • Offers the greatest health benefits

Virgin Olive Oil

  • Second grade of oil, from a later pressing
  • No chemicals and limited heat used
  • Still retains many beneficial compounds

Refined Olive Oil / “Light” or “Extra Light” Olive Oil

  • Lower‑quality oil from subsequent pressings
  • Processed with heat, chemicals, and filtration
  • Small amounts of virgin oil may be added to restore some color and flavor
  • Most natural healthy compounds have been removed or destroyed
  • “Light” refers to flavor and color, not to fat or calorie content

For the best health benefits, choose extra virgin olive oil as your main oil for dressings and low‑to‑moderate‑heat cooking.

Olive Oil and the Mediterranean Diet

Studies of Mediterranean countries (such as Greece and Italy) suggest that diets rich in:

  • Extra virgin olive oil
  • Vegetables
  • Legumes
  • Fruits
  • Whole grains
  • Nuts and seeds
  • Fish

are linked to lower rates of:

  • Coronary heart disease
  • Obesity
  • Type 2 diabetes
  • Some cancers
  • Rheumatoid arthritis
  • Possibly Alzheimer’s disease

Olive oil is an important part of this pattern, but the overall diet and lifestyle—including physical activity—matter most. In Grand Rapids, you can adapt Mediterranean‑style eating using local produce from Kent County farms and markets, combined with olive oil, fish, nuts, and whole grains from local grocery stores.

Energy Density and Body Weight

Because fat has more than double the energy of carbohydrate or protein:

  • High‑fat foods are usually high in kilojoules (calories)
  • Regularly eating large portions of high‑fat foods makes weight gain more likely

Carrying too much body fat is a major risk factor for:

  • Cardiovascular disease (heart disease and stroke)
  • Type 2 diabetes
  • Many cancers
  • Joint problems and mobility issues

In Michigan, where long winters can reduce outdoor activity, paying attention to portion sizes and fat quality is especially important.

Current Recommendations on Fats in Your Diet

General guidance (based on major nutrition guidelines) includes:

  • Include some fat in your diet every day—focus on unsaturated fats
  • Limit saturated fat by choosing:
    • Reduced‑fat milk, yogurt, and cheese (except for children under 2)
    • Lean cuts of meat and skinless poultry
  • Avoid or minimize trans fats, especially from:
    • Commercial baked goods
    • Deep‑fried fast foods
  • Replace high‑fat foods rich in saturated fats (butter, cream, coconut and palm oil, cooking margarine) with:
    • Olive, canola, safflower, sunflower, or soy oils
    • Nut butters and pastes
    • Avocado
  • Eat fish (especially oily fish) at least 1–2 times per week
  • Enjoy nuts and seeds in small portions as snacks or in meals
  • Keep overall portion sizes moderate to manage weight

Remember: Low‑fat diets are not suitable for children under 2 years of age, who need more fat for growth and brain development.

Local Support in Grand Rapids, Michigan

If you are unsure about your dietary needs, or if you have high cholesterol, heart disease, diabetes, or weight concerns, professional guidance can help.

Where to Get Help

  • Your GP (primary care doctor)
    • Available through local systems such as Corewell Health (Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, and Mercy Health
  • Registered Dietitians / Nutritionists
    • Ask your doctor for a referral to a dietitian experienced in heart‑healthy eating and weight management
  • Kent County Health Department & Grand Rapids Public Health Resources
    • Offer programs and information on healthy eating, heart health, and chronic disease prevention
  • Local Heart & Vascular Clinics
    • Many cardiology clinics in Grand Rapids provide nutrition counseling as part of heart disease prevention and treatment

Key Points About Dietary Fat for Grand Rapids Residents

  • Dietary fat is essential for many body processes, but type and amount matter.
  • Saturated and trans fats raise LDL cholesterol and increase the risk of heart disease and stroke.
  • Monounsaturated and polyunsaturated fats (including omega‑3 and omega‑6) are healthier choices and can improve cholesterol when they replace saturated and trans fats.
  • Plant sterols can help lower cholesterol by blocking its absorption in the gut.
  • Olive oil—especially extra virgin—provides healthy fats and antioxidants and is a key part of heart‑healthy, Mediterranean‑style eating.
  • In a region like West Michigan, where heart disease and obesity are common, making smart fat choices is an important step toward better health.

If you have existing health conditions or take medications, always discuss significant diet changes with your Grand Rapids healthcare provider or a registered dietitian.