Healthy Fats, Explained Without Confusion
Mono, poly, saturated, omega-3 — which fats to favor and which to limit, finally cleared up.
The 'low-fat 90s' did real damage to public understanding. Fat is essential — the kind and source matter more than the total.
Favor
Extra-virgin olive oil, avocados, nuts and seeds, fatty fish, eggs from well-raised hens.
Limit
Highly refined seed oils used at high heat, deep-fried foods, and ultra-processed foods (which are usually the source of excess saturated fat in most diets).
Omega-3
Fatty fish 2×/week or 1–2 g EPA/DHA daily. For vegans, walnuts, chia, flax + an algae omega-3 supplement.
Cooking practice
Olive oil for most cooking; butter sparingly; avocado oil for higher-heat cooking; flax oil only cold (never heated).
In the library
Sources & references
- The Nutrition Source — Harvard T.H. Chan School of Public Health
Hakim's Thoughts on Healthy Fats, Explained Without Confusion
"If this article gave you one small idea to try, that is enough. Lasting wellbeing is built from small, kind decisions — repeated more often than they are perfect."
— Hakim
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A natural next step, chosen with your journey in mind.
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