Nutrition
Healthy Fats, Explained Without Confusion
Mono, poly, saturated, omega-3 — which fats to favor and which to limit, finally cleared up.
8 min read
Reviewed by Holistic Health AI Editorial Team Last updated Reviewed for educational accuracy
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
