Fats: Types, Benefits, Healthy Fat Sources, Fats to Avoid, Supplements

Fats have long been misunderstood, often getting a bad reputation for their role in weight gain and heart disease. However, not all fats are created equal as many types are essential for maintaining optimal health. Embracing healthy fats as part of a balanced diet can improve satiety, support metabolic and brain functions, and enhance nutrient absorption. In this article, I’ll explore fat benefits, the different types of fats, healthy fat sources, practical tips for incorporating healthy fats into your diet, harmful fats to avoid, and provide insight into omega 3 supplements that can help enhance your health.

Fat Benefits and Types

Fats, also known as lipids, are a crucial macronutrient needed for optimal health and well-being. Dietary fats are composed of fatty acids (long chains of carbon atoms bonded to hydrogen atoms) and glycerol (a three-carbon molecule that serves as the backbone of fat molecules -each one is connected to a fatty acid) and come in several forms.

Here is a list of the different types of fats, their characteristics, benefits, and sources:

Saturated Fats

Saturated fats are characterized by having no double bonds between carbon atoms in their fatty acid chains, which makes them more stable, and are typically solid at room temperature. The most common types of saturated fats include palmitic acid, lauric acid, myristic acid, stearic acid, caproic acid, caprylic acid, and capric acid.

Saturated Fats’ Benefits

Saturated fats are not the unhealthy sources they have been portrayed to be. Some of their benefits include:

• energy source
• hormone production
• absorption of fat-soluble vitamins (A, D, E, and K)
• cell membrane structure and maintenance
• satiety and weight management
• support liver and immune function
• great for bone, heart, and brain health

Sources of Saturated Fats:

• Palmitic acid – the most common saturated fat – is found in palm oil, meat, dairy products, and many processed foods.
• Lauric acid is found in coconut oil, palm kernel oil, and in small amounts in dairy products.
• Myristic acid is found in dairy products like butter and cheese, coconut oil, palm oil, and certain fish.
• Stearic acid is found in animal fats, cocoa butter, and palm oil.
• Caproic acid is found in dairy products, particularly goat milk.
• Caprylic acid is found in coconut oil, palm kernel oil, and human breast milk.
• Capric acid is found in coconut oil, palm kernel oil, and milk.

Unsaturated Fats

Unsaturated fats are characterized by having one or more double bonds between carbon atoms. They are generally liquid at room temperature. Unsaturated fats are divided into monounsaturated and polyunsaturated fats.

Monounsaturated Fatty Acids (MUFAs)

Monounsaturated fats have one double bond in their structure. The primary types of monounsaturated fats are oleic acid and palmitoleic acid.

Monounsaturated Fats’ Benefits:

• Oleic acid is the most abundant type of monounsaturated fat and it’s known for its anti-inflammatory properties and potential to reduce the risk of heart disease.
• Palmitoleic acid is less common than oleic acid but has similar health benefits. It is also believed to have antimicrobial properties and play a role in lipid metabolism.

Sources of Monounsaturated Fats:

• Oleic acid is found in olive oil, avocados, nuts – particularly almonds, hazelnuts, and macadamia – poultry, eggs, and pork.
• Palmitoleic acid is found in macadamia nuts, sea buckthorn oil, and in small amounts in fish like mackerel.

Polyunsaturated Fatty Acids (PUFAs)

Polyunsaturated fats have multiple double bonds and include omega-3 and omega-6 fatty acids. Omega 3s and Omega 6s are essential fatty acids (EFAs) – these are vital nutrients that our bodies cannot produce on their own and must be obtained through diet.

Omega-3 Fatty Acids

Omega 3s are divided into eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

Omega-3 Fatty Acids’ Benefits

• EPA is particularly beneficial for reducing inflammation, supporting mental health, and reducing the risk of heart disease.
• DHA is a key structural component of the brain, retina, and other parts of the nervous system. DHA is critical for brain development and function, particularly in infants and during pregnancy, and supports eye health and cognitive function.
• ALA is a plant-based omega-3 fatty acid that the body can partially convert into EPA and DHA, though the conversion rate is relatively low. ALA provides general cardiovascular benefits, supports healthy skin, and serves as an energy source.

Sources of Omega-3 Fatty Acids:

• EPA is found in fatty fish like salmon, mackerel, herring, and sardines.
• DHA is found in fatty fish, as well as in algae.
• ALA is found in flaxseeds, chia seeds, hemp seeds, walnuts, and flaxseed oil.

Omega-6 Fatty Acids

Omega 6s are divided into conjugated linoleic acid (CLA), gamma-linolenic acid (GLA), arachidonic acid (AA), and linoleic acid (LA).

Omega-6 Fatty Acids’ Benefits

• CLA has benefits including reducing body fat, improving immune function, and possessing anti-cancer properties.
• GLA is derived from linoleic acid and has anti-inflammatory properties – often used in supplements for conditions like arthritis and eczema.
• AA is also derived from linoleic acid and it’s crucial for the development and function of the brain and muscles and plays a role in the inflammatory response.

🛑 Research shows that some types of linoleic acids -LAs (ultra-processed vegetable oils such as corn, canola, and soybean oil) make fat cells more insulin-sensitive, and contribute to mitochondrial dysfunction, a hallmark of most chronic diseases, oxidation, inflammation, memory impairment, heart disease, and cancer.

Sources of Omega-6 Fatty Acids:

• CLA is found in meat and dairy products from ruminant animals (cows, sheep).
• GLA is found in plant oils such as evening primrose oil, borage oil, and blackcurrant seed oil.
• AA is found in meat, poultry, and eggs.
• LA is found in vegetable oils (sunflower, safflower, corn, canola, and soybean oil), nuts, and seeds.

Trans Fats

Trans fats are a type of unsaturated fat that has been chemically altered through a process called hydrogenation. This process converts liquid vegetable oils into solid fats at room temperature, often to extend shelf life or improve texture. Partially hydrogenated oils (PHOs) are the main source of artificial trans fats.

🛑 Research shows that the regular consumption of trans fats is a significant risk factor for cardiovascular events. Trans fats are known for increasing low-density lipoprotein (LDL) cholesterol levels while lowering high-density lipoprotein (HDL) cholesterol, contributing to an increased risk of heart disease and other health problems. Trans fats are harmful and should be eliminated or minimized.

Sources of Trans Fats

• Non-dairy coffee creamers, fried foods (like French fries, fried chicken, doughnuts), baked goods (cookies, cakes, pie crusts, biscuits, crackers), margarine and shortening, microwave popcorn, packaged snacks (potato chips, snack cakes), and frozen pizzas.

Tips for Consuming Fats

Healthiest Sources of Fat

Eating healthy fats is essential for overall well-being as they are crucial in numerous bodily functions. Sources of healthy fats can promote better cardiovascular health, support metabolic processes, and contribute to balanced nutrition. This list shows the healthiest fats that you can incorporate into your diet regularly:

• Avocados: Avocados are nutrient-dense and a delicious, healthy monounsaturated fat. They support heart health by lowering bad cholesterol levels and provide a good source of fiber, vitamins (such as K, E, and C), and potassium. They also help regulate blood pressure and digestion and enhance skin health. Avocado oil is great for cooking at high temperatures.
• Nuts and Seeds: Nuts and seeds (almonds, cashews, walnuts, chia seeds, flaxseeds, pumpkin seeds, and nut butters) are rich in healthy fats, protein, fiber, vitamins, and minerals. They support heart health by reducing cholesterol levels, aid in weight management by promoting satiety, and help you be physically active by providing a steady source of energy. Plus, their antioxidant properties help reduce inflammation.
• Olive Oil: Extra virgin cold-pressed olive oil is rich in healthy monounsaturated fats and antioxidants, which can help reduce inflammation and lower the risk of heart disease. It also supports healthy cholesterol levels and brain function, making it a valuable addition to a balanced diet.
• Fatty Fish: Fatty fish (salmon, mackerel, sardines, and trout) are rich in omega-3 fatty acids, which are essential for heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels. These fish also provide high-quality protein and vital nutrients like vitamin D, supporting immune health, brain function, and bone strength.
• Coconut Oil: Coconut oil is rich in medium-chain triglycerides (MCTs), which can be easily converted into energy, supporting metabolism and weight management. This healthy fat contributes to skin hydration and improved hair health. Additionally, its antimicrobial properties promote gut health.
• Dark Chocolate: Dark chocolate is rich in antioxidants, particularly flavonoids, which can help reduce inflammation, improve heart health, and lower blood pressure. It also supports cognitive function by enhancing blood flow to the brain and can boost mood due to its content of natural compounds like serotonin and phenylethylamine.
• Full-Fat Dairy: Full-fat dairy (cheese, yogurt, and milk – primarily sources of saturated fats) provides essential nutrients like calcium, vitamin D, and healthy fats, which support bone and heart health and may contribute to better weight management, promoting satiety and containing beneficial fatty acids that can improve cholesterol levels.
• Eggs: They provide high-quality protein essential for muscle repair and growth. Eggs, particularly the yolks, are rich in fatty acids, vitamins, and minerals, including B vitamins for energy production and choline for brain health.
• Butter and Ghee: Butter and ghee both offer a rich source of healthy fats, including conjugated linoleic acid (CLA), which may support heart health and aid in weight management. Ghee, in particular, is beneficial for those with lactose intolerance since it is clarified, removing most of the lactose and casein.

Tips for Incorporating Healthy Fats

Form

• Always choose organic to avoid putting unnecessary toxins into your body
• Choose grass-fed, hormone-free, and cage-free when consuming animal products, and wild-caught when consuming fish.
• One thing to keep in mind when thinking about incorporating fats into your diet is the method of extraction. Refined oils or fats are extracted using solvent whereas unrefined oils use cold-pressed extraction, which doesn’t use high heat or chemicals. This process helps maintain their bioactive compounds, prevents rancidity, and keeps them more nutritious. Therefore, choosing cold-pressed unrefined extra virgin fats/oils is essential.

Cooking

A factor to consider when using fats to cook is their smoke point. When some fats are heated, especially at high temperatures, they lose their stability and start to degrade. When these fats are heated beyond their smoke point, they smoke and oxidize, breaking down beneficial compounds and releasing free radicals and toxic compounds such as aldehydes and acrolein. This process harms cells and can have detrimental effects on your health.

Fats with relatively low smoke points shouldn’t be used for cooking at high temperatures such as:

• Olive oil has a smoke point between 374°F to 405°F
• Butter’s smoke point is around 300 to 350°F

On the other hand, fats with high smoke points are an excellent choice for high-heat cooking including:

• Coconut oil has a smoke point between 350°F to 450°F
• Avocado oil’s smoke point is around 375°F to 520°F
• Ghee has a high smoke point of around 450°F

Snacking and Salads

Instead of eating chips, crackers, or baked goods, snack on nut butters, nuts, seeds, avocado slices, guacamole, greek yogurt or kefir, dark chocolate, olives, cheese, cream cheese, coconut chips, or trail mix.

As you know, salads are highly nutritious. You can use oils with low smoke points to prepare salads such as olive oil. You can also add avocado slices, a handful of nuts, salmon, or steak to your salad to make it more macronutrient-balanced.

Balancing Fat Intake

It’s important to maintain a balanced ratio of omega-3 to omega-6 fatty acids in your diet. The ideal ratio of omega-3 to omega-6 fatty acids is 1:1. However, a ratio of up to 1:4 (omega-3 to omega-6) may still be healthy. This balance supports optimal health, as both omega-3 and omega-6 are essential fatty acids that play critical roles in the body.

Western countries tend to have a much higher omega-6 intake (often 1:10 to 1:20 or more), due to the high consumption of processed foods, vegetable oils, and grains. Excessive omega-6 intake can lead to inflammation, which is linked to chronic diseases like heart disease, arthritis, and diabetes. Focus on increasing omega-3 intake (from sources like fatty fish, flaxseeds, and walnuts) and reducing omega-6s (processed foods and vegetable oils) to achieve a healthier ratio.

Harmful Fats to Avoid

Unhealthy fats are detrimental to your health. These increase your risk of high cholesterol, cardiovascular diseases, inflammation, stroke, type 2 diabetes, arthritis, and obesity. Here are the most unhealthy fats to be aware of:

• Trans Fats: Commonly found in partially hydrogenated oils, which are used in many processed and packaged foods, including non-dairy coffee creamers, fried foods (like French fries, fried chicken, doughnuts), baked goods (cookies, cakes, pie crusts, biscuits, crackers), margarine and shortening, microwave popcorn, packaged snacks (potato chips, snack cakes), and frozen pizzas.

• Highly Processed Vegetable Oils: Soybean, corn, canola, and sunflower oils are used in cooking and are often found in processed foods.

• Hydrogenated Oils: Found in many processed and packaged foods, including margarine, baked goods, and snack foods.

Omega-3 Supplementation

Omega-3 supplements are recommended for those who don’t consume fatty fish regularly. Omega-3s may be taken most days of the week to ensure consistent levels of the essential fatty acids that your body needs. Here are some general guidelines:

• General Health: 500 mg per day of EPA and DHA is a typical dose
• Cardiovascular Health: 500 mg to 2,000 mg of EPA and DHA per day
• Inflammation Reduction and Chronic Disease Management: Higher doses, around 1,000–3,000 mg of EPA and DHA combined daily
• Pregnancy: Pregnant and breastfeeding women are advised to consume at least 200-300 mg of DHA daily

Supplements:

It’s important to take high-quality omega-3 supplements from wild-caught sources without fillers to get the full benefits of these healthy fats. Here are some recommendations:

Fish Oil

• Rich source of omega-3 fatty acids (containing EPA and DHA). It helps reduce inflammation, promotes cardiovascular health and mental health, and supports brain, eye, skin, and joint health ➡️ Nordic Naturals Ultimate Omega, Barlean’s Total Omega 3, Puori Omega 3 Fish Oil.

Cod Liver Oil:

• Rich in omega-3 fatty acids and vitamins D and A. Besides providing the benefits of omega 3s, cod liver oil is great for immunity as well as for the eyes, skin, joints, and brain ➡️ Green Pasture Fermented Cod Liver Oil, Dr. Mercola Cod Liver Oil, Carlson – Cod Liver Oil.

Vegetarian/Vegan Sources:

• Algal Oil: Plant-based oil derived from algae is a rich source of omega-3 fatty acids. Algal oil supplements are a good source of DHA (and sometimes EPA) for those who do not consume fish ➡️ Barlean’s Vegan Omega Liquid Flax and Algae Oil, Sunwarrior Vegan Omega 3, Premier DHA.
• Flaxseed Oil: High in ALA, it’s a good option for those seeking plant-based omega-3 supplements, though it lacks EPA and DHA ➡️ Zatural Flaxseed Oil Organic, Barlean’s Organic Flaxseed Oil, NatureWise Flaxseed Oil Organic.

Summary

Understanding the different types and benefits of fat is essential for optimizing health and well-being. Healthy fats support brain function, nutrient absorption, heart and cardiovascular health, energy levels, and hormone balance. Make sure you meet your fatty acid intake needs by taking high-quality omega-3 supplements. By making informed choices and focusing on incorporating healthy fats while avoiding harmful ones, you can reduce inflammation, lower the risk of chronic diseases, and support long-term health and vitality.

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor