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
Last updated Traditional wisdom + modern evidence Educational, not medical advice
The 'low-fat 90s' did real damage to how we all think about fat. Fat is essential — and the kind and source matter far more than the total.
Favor
Extra-virgin olive oil, avocados, nuts and seeds, fatty fish, and 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
Aim for fatty fish 2×/week, or 1–2 g EPA/DHA daily. If you're vegan, lean on walnuts, chia and flax, plus an algae omega-3 supplement.
Cooking practice
Use olive oil for most cooking, butter sparingly, avocado oil for higher-heat cooking — and flax oil only cold (never heated).
Sources & references
Background reading
- The Nutrition Source — Harvard T.H. Chan School of Public Health