People who consume more of a rare fat called C20:1 — found in some processed oils — are more than twice as likely to have high cholesterol, high blood pressure, or diabetes, possibly because this fat harms blood vessels or metabolism.

People who eat more olive oil and nuts — which are rich in oleic acid — are much less likely to develop diabetes or high blood pressure, possibly because this fat helps the body use insulin better and keeps blood vessels healthy.

People who eat more of the short and medium fats found in dairy and coconut oil are much less likely to have high cholesterol or diabetes, possibly because these fats help the body manage blood sugar and fats better.

People who eat more fish oil or fatty fish — which contain EPA — are much less likely to have high blood pressure, possibly because EPA helps relax blood vessels and reduce inflammation.

People in the U.S. who eat more of the healthy fats (like those in fish and nuts) compared to their total fat intake tend to live longer, even if they eat the same amount of fat overall — and this holds true no matter their age, gender, income, or health habits.

Eating more fish and nuts lowers bad cholesterol, while eating more bacon and sausages raises it.