Healthy Fats

Home » Categories » Healthy Fats

If you're looking to shed fat, on a basic level it would make sense to try to avoid eating fat. But there are many different types of fats, some of which are not only beneficial, but also a necessary part of a regular, healthy diet. Collectively, these are referred to as "healthy fats," and moderate consumption is actually necessary to promote the burning of stored fat, as well as support general health.

The FDA's Dietary Guidelines for Americans recommends that adults age 19 and over take in 20% to 35% of their total daily calories from fat. Monounsaturated and polyunsaturated fats have been traditionally viewed as the optimal choice for fat needs as they have no downsides when kept within dietary guidelines. The FDA recommends no more than 10% of daily calories come from saturated fats and generally refers to them as "unhealthy," but there's a great deal of scientific debate on that point.^[1]

Monounsaturated Fat

Monounsaturated fats reduce "bad" (LDL) cholesterol and raise "good" (HDL) cholesterol levels.^[2] Other benefits of monounsaturated fats are not entirely clear at this point, but they are thought to be beneficial based on the way the Mediterranean diet compares to a more typical American or European diet.

In the Mediterranean diet, the vast majority of fat intake comes from monounsaturated sources, with comparably little from saturated fats. Incidences of heart disease and colon cancer are notably more rare compared to other diets that are similarly rich in saturated fats.

Polyunsaturated Fat

Polyunsaturated fats are rich in omega-3s, which are beneficial to the cardiovascular system and have a wide range of other benefits (check out our omega-3 page for a comprehensive rundown).^[3] However, polyunsaturated fats also tend to be rich in omega-6 fatty acids, which can promote inflammation when they are more prevalent in the diet than omega-3s. Even though the FDA promotes them as a "healthy fat," a diet that relies entirely on polyunsaturated fats as a fat source can be detrimental to health.

In the table above, see some examples of popular healthy fats.

Saturated fat: the good and the bad

In basic summaries of dietary fat, saturated fat is often listed unequivocally as "bad" or "harmful." The truth is a little more complex than that, though.

Diets, such as the Paleo Diet and the Weston A. Price Foundation (WAPF) diet, are emerging that challenge the traditional notion that saturated fats should be avoided as much as possible.^[4] They're backed by a mix of scientific research and anecdotal evidence from cultural dietary habits that are high in saturated fat, but low in heart disease, such as the traditional Inuit diet.^[5] The reasoning varies by diet type, but some (like WAPF) implicate polyunsaturated fats as unhealthy.^[6] Nearly every diet of this type points to refined sugars and flour as the primary culprit behind today's increased rates of heart disease, obesity, and cancer, however.

The science isn't completely conclusive one way or the other on saturated fats, so it's important to do your own due diligence and decide for yourself. If you do decide to make saturated fats a regular part of your diet, it's key to get them from high-quality sources, like pasture-fed milk and butter, MCT oil, coconut oil, and cold-pressed olive oil whose purity you can verify (more on this in the Foods section below).

Even high-quality saturated fats are still more calorie-dense than other types of food, so it's still important to keep them to less than a third of your total daily caloric intake.

Recommended dosage

Your body mass index (BMI) determines if you're obese, overweight, or normal weight, based on your current height and weight.

Keeping to the FDA's recommended daily limit of 20% to 35% of total calories from healthy fat is a fairly safe way to stay healthy. Your overall caloric needs will vary by a number of factors, however.

You have a basal metabolic rate, which is essentially the number of calories you need to consume each day to maintain your current weight without any added physical activity. It's almost impossible to determine the exact number of calories this is, but you can get a rough idea based on your age, gender, current weight, and the amount of muscle you have. You'll also need to eat above this amount to compensate for any physical activity you're engaging in — for example, if you burn 200 calories on the treadmill, that's 200 extra calories you need to consume above your basal to maintain your present weight.

Once you've determined your basal metabolic rate, your expected output from physical activity each day, and your fitness goals (if bulking, you'll need to eat at least a few hundred calories above your basal rate, plus exercise expenditure), you can then determine exactly how many calories should come from a healthy fat source each day.

Food sources

Not all fats are the same. Vegetable oils, for example, are a good source of healthy, monounsaturated fats while some types of fish and nuts are polyunsaturated fats.

Monounsaturated fats

Vegetable oils are the richest source of monounsaturated fats, particularly olive, canola, sesame, peanut, and sunflower oils. Good non-oil food sources are avocados, peanuts and peanut butter, walnuts, sunflower seeds, olives, hazelnuts, and pecans.

Polyunsaturated fats

Fish is probably the richest overall natural source of polyunsaturated fats, particularly salmon, trout, herring, and mackerel. But you can also get them from almonds, safflower oil, flax and sesame seeds and oil, and walnuts.

Saturated fats

As mentioned before, any saturated fats in the diet should ideally come from high-quality sources — much of the health knock against saturated fats probably comes from their presence in low-quality meats and fast food.

Olive oil is something of an all-in-one wonder-source of monounsaturated, polyunsaturated, and saturated fats. However, you have to be very careful when purchasing it. Much of the olive oil on the market is imported from Italy, where the industry is dominated by shady producers who have found that it's very cheap, safe, and profitable to adulterate supposedly "extra virgin cold-pressed" olive oil with lower-quality sunflower or soybean oils and some beta carotene (a practice that is very difficult to detect).^[7] You'll want to do your research on any unfamiliar brand, but generally U.S. brands are as advertised on the label.

Other high-quality sources of saturated fats are pasture-fed beef, milk, cheese and butter, bovine colostrum, virgin coconut oil, additive-free peanut butter, and even high-quality ice cream (that isn't sweetened with refined sugars).

Considerations

If you have a BMI of 25 or more, some dietary changes are called for.

Consult with a doctor before making any major changes in diet, especially if you're on medication. Also, adding fat to your diet is not something you should do without a good understanding of the different types of fats and problems that can occur from eating a diet rich in fat. It's especially important to practice a healthy lifestyle, which includes regular exercise.

Warnings

There's one major type of dietary fat we haven't yet discussed — trans fat. That's because the evidence is pretty conclusive at this point that it's terrible for you. It's been banned in many countries for years. As of November 2013, the FDA has announced a gradual ban of it in the United States (it will have to be phased out of food products over a period of time). In the meantime, hydrogenated oils are the primary source of trans fat in foods and should be avoided.

Where to buy

While most of your fats will come from the grocery store, PricePlow features some products and supplements that are helpful in working healthy fats into your diet. You can find coconut oil, bovine colostrum, fish oil, peanut butters, and more, and save 30% to 50% off of retail using our price comparison engine.

References

Health.gov; Dietary Guidelines for Americans 2010; 2010
Schwingshackl, L, et. al; Nutrients; Monounsaturated Fatty Acids and Risk of Cardiovascular Disease: Synopsis of the Evidence Available from Systematic Reviews and Meta-Analyses;" December 2012
Buckley, J, et. al; Nutrients; Long-Chain Omega-3 Polyunsaturated Fatty Acids May Be Beneficial for Reducing Obesity—A Review;" December 2010
Fallon-Morrel, S, et. al; The Weston A. Price Foundation; Guts and Grease: The Diet of Native Americans;" January 2000
Dewailley, E, et. al; The American Journal of Clinical Nutrition; "n−3 Fatty acids and cardiovascular disease risk factors among the Inuit of Nunavik;" October 2001
Enig, M, et. al; The Weston A. Price Foundation; The Skinny on Fats;" January 2000
Anderson, L.V.; Slate.com; "Is Your Extra-Virgin Olive Oil Really Extra Virgin?;" January 2014

By Mike

Healthy Fats News on PricePlow

Apr 16, 2018 Product News:
Infinite Labs CLA was created (CLA)
Apr 10, 2018 Product News:
Giant Sports MCT Oil was created (MCT Oil)
Apr 08, 2018 Product News:
High Performance Nutrition N(4) was created (Omega-3)
Mar 30, 2018 Product News:
GAT Omega-3 was created (Omega-3)
Mar 28, 2018 Product News:
Ghost Fish Oil was created (Fish Oil)
Mar 23, 2018 Product News:
Blue Star Nutraceuticals Omega Blue was created (Omega-3)
Mar 21, 2018 Product News:
Nuton MCT Oil - Live Brilliant was created (MCT Oil)
Mar 18, 2018 Product News:
Doctor's Best EPA plus CoQ10 was created (EPA)
Mar 18, 2018 Product News:
SportsResearch Omega-3 Triple Strength has a new variation: 90 Vegetarian Softgels - 1250mg (Omega-3)
Mar 13, 2018 Product News:
Developt 1000CLA was created (CLA)

Mar 06, 2018

Blog Post:
There’s a Keto RASH?! Solutions For Your Keto Itch
Keto Rash? For real? If the keto diet has you itching, we have theories and solutions. Gold Bond, tea tree, and "sweating it out" is what worked here!

Mar 04, 2018 Product News:
Coromega Max High Concentrate Omega-3 was created (Omega-3)

Feb 28, 2018

Blog Post:
RedCon1 MRE Bar is Everything You Wanted But Didn’t Know It Yet
RedCon1 MRE Bars are finally here, and they're everything the market wanted in a meal replacement bar. Just nobody realized it yet. Learn why here.

Feb 13, 2018 Product News:
True Performance Nutrition Omega Complex 3-6-9 was created (Essential Fatty Acids)
Feb 13, 2018 Product News:
True Performance Nutrition CLA was created (CLA)
Jan 31, 2018 Product News:
Barlean's MCT Swirl was created (MCT Oil)
Jan 29, 2018 Product News:
Muscle and Strength 100% Pure Fish Oil was created (Fish Oil)

Jan 29, 2018

Blog Post:
Ambrosia Supplements Ritual AM Review: Morning Keto Brain Fuel
CJ and Robert do a flavor review of Mike Rashid and Marc Lobliner Ritual AM morning biohacking fuel from Ambrosia Supplements

Jan 27, 2018 Product News:
PEScience Omega-3+ was created (Omega-3)
Jan 24, 2018 Product News:
Reflex Nutrition Krill Oil was created (Krill Oil)
Jan 24, 2018 Product News:
Myogenix MyoMega was created (Omega-3)
Jan 24, 2018 Product News:
Country Life Omega 3-6-9 Complete was created (Essential Fatty Acids)
Jan 23, 2018 Product News:
Nordic Naturals Omega Woman was created (Omega-3)
Jan 23, 2018 Product News:
Performix Sport CLA was created (CLA)
Jan 23, 2018 Product News:
SCITEC Nutrition CLA was created (CLA)
Jan 23, 2018 Product News:
PrettyFit Omegas was created (Omega-3)
Jan 22, 2018 Product News:
Core Nutritionals Omega was created (Omega-3)
Jan 22, 2018 Product News:
NF Sports Omega-3 was created (Omega-3)
Jan 21, 2018 Product News:
SportsResearch Krill Oil was created (Krill Oil)
Jan 21, 2018 Product News:
SportsResearch Omega-3 Triple Strength was created (Omega-3)
Jan 21, 2018 Product News:
ErgoGenix ErgoCLA was created (CLA)
Jan 20, 2018 Product News:
GAT CLA 1250 was created (CLA)
Jan 18, 2018 Product News:
USN CLA Pure 1000 was created (CLA)

Jan 16, 2018

Blog Post:
CogniKeto: The Ketogenic Nootropic by Sparta Nutrition
CogniKeto is a new ketogenic nootropic brain boosting supplement from Sparta Nutrition to help brain function with BHB salts and powerful nootropics

Jan 16, 2018 Product News:
Onnit Joint Oil was created (Fish Oil)
Jan 16, 2018 Product News:
Onnit MCT Oil was created (MCT Oil)
Jan 16, 2018 Product News:
Onnit Krill Oil was created (Krill Oil)
Jan 10, 2018 Product News:
Mutant MCT Oil was created (MCT Oil)
Jan 10, 2018 Product News:
Infinite Labs CLA 95% Pure was created (CLA)
Jan 10, 2018 Product News:
Infinite Labs Omega 3-6-9 was created (Essential Fatty Acids)
Jan 10, 2018 Product News:
Infinite Labs Elevate Omega 3 was created (Omega-3)
Jan 09, 2018 Product News:
Nordic Naturals Nordic Omega-3 was created (Omega-3)

Jan 09, 2018

Blog Post:
Sparta Nutrition Keto Shred: Keto Fat Burner Drink
Sparta Nutrition releases their keto-approved thermogenic fat burner powdered drink infused with BHB salts and MCT Oil in Keto Shred.

Jan 09, 2018 Product News:
Source Naturals ArcticPure EFA has a new variation: 30 Softgels - Lemon (Essential Fatty Acids)
Jan 07, 2018 Product News:
Nordic Naturals Omega-3 Phospholipids has a new variation: 60 Softgels (Omega-3)
Jan 06, 2018 Product News:
Nordic Naturals Omega-3 Phospholipids was created (Omega-3)

Jan 02, 2018

Blog Post:
Sparta Nutrition Keto Coffee: BulletProof Gets a Vicious Competitor
Keto Coffee Creamer is here! Sparta Nutrition debuts its Keto Series of supplements with Keto Coffee, a competitor of the MCT rich bulletproof coffee.

Jan 02, 2018 Product News:
Sparta Nutrition Keto Coffee was created (MCT Oil)
Jan 01, 2018 Product News:
NOW Krill & CoQ10 was created (Krill Oil)
Dec 26, 2017 Product News:
Nature's Way MCT Oil from Coconut was created (MCT Oil)

Dec 21, 2017

Blog Post:
RAW Synergies Thermo Pre: 2-in-1 Fat Burning Pre Workout
RAW Synergies ThermoPre is a 2 in 1 thermogenic fat burner that can also double as a perfect moderate stim pre workout for fasted cardio days!

Dec 19, 2017 Product News:
NOW Eco-Sustain Omega-3 was created (Omega-3)
Dec 18, 2017 YouTube Video:
Keto Hot Chocolate! Giant Sports Keto Cocoa REVIEW
Dec 10, 2017 Product News:
Garden of Life Minami Omega-3 Fish Oil was created (Omega-3)
Dec 10, 2017 Product News:
Doctor's Best Pure Wild Alaskan Fish Oil was created (Fish Oil)
Nov 29, 2017 Product News:
Gaspari Nutrition CLAFusion was created (CLA)
Nov 11, 2017 Product News:
ProMera Omega-3 Fish Oil was created (Fish Oil)

Nov 10, 2017

Blog Post:
EVL ENGN Shred: The Pre Workout For Dieters
EVL Nutrition ENGN Shred is a "weight loss pre workout" supplement that brings focus, energy, & increased metabolism by adding fat burning ingredients

Nov 04, 2017 Product News:
GNC Ultra Strength Fish Oil was created (Fish Oil)
Nov 04, 2017 Product News:
GNC Triple Strength EPA 1000 was created (EPA)
Nov 04, 2017 Product News:
RSP Lean Omega was created (Omega-3)
Nov 04, 2017 Product News:
Renew Life Norwegian Gold Critical DHA was created (DHA)
Nov 04, 2017 Product News:
Renew Life Norwegian Gold Super Critical Omega was created (Fish Oil)
Oct 30, 2017 Product News:
USN Ultra-Premium Fish Oil has a new variation: 220 Softgels (Fish Oil)
Oct 26, 2017 Product News:
Giant Sports Maximum MCT Oil was created (MCT Oil)

Oct 20, 2017

Blog Post:
RedCon1 Med+KIT: Everything Your Multivitamin Missed
Med+Kit (formerly Med+Pak) is the new health and wellness supplement from RedCon1 that supplies everything you want not found in your multi-vitamin.

Oct 19, 2017 Product News:
MuscleTech CLA Elite SX-7 Revolution was created (CLA)
Oct 01, 2017 Product News:
Keppi MCT Oil was created (MCT Oil)
Oct 01, 2017 Product News:
Kiss My Keto MCT Oil Softgels was created (MCT Oil)
Sep 29, 2017 Product News:
MHP Super CLA Softgels has a new variation: 180 Softgels (CLA)
Sep 27, 2017 Product News:
SportsResearch MCT Oil was created (MCT Oil)
Sep 27, 2017 Product News:
Zhou Nutrition MCT Oil Powder with Prebiotic Fiber was created (MCT Oil)
Sep 17, 2017 Product News:
MHP Super CLA Softgels was created (CLA)
Sep 05, 2017 Product News:
Nordic Naturals Ultimate Omega 2X was created (Omega-3)
Aug 30, 2017 Blog Post:
MuscleTech Mass-Tech X5 — Peak ATP Powered by FAT!
Mass-Tech X5 is the newest variation of a muscle-building supplement from MuscleTech to feature Peak ATP.
Aug 22, 2017 Product News:
NTel Nutra Avenge Nitro was created (Arachidonic Acid)
Aug 22, 2017 Product News:
NTel Nutra Epik A.T. was created (Arachidonic Acid)

Aug 21, 2017

Blog Post:
Nuton Brainfood: Ultra-Pure MCT Oil with No Lauric Acid
Nuton Brainfood is a premium quality MCT oil high in Capric and Caprylic Acid which enhances energy and brain function.

Aug 18, 2017

Blog Post:
Keto Supplements: Mike’s Ketosis Supplement Experiment
Keto Supplements for ketogenic dieters, mainly BHB Salts (Beta Hydroxybutyrate), are taking the market by storm. Do they work? W'er going to find out.

Aug 18, 2017 YouTube Video:
Pruvit Keto//OS Review: A Massive RIPOFF, But it Works!
Aug 18, 2017 Product News:
Perfect Keto MCT Oil Powder was created (MCT Oil)
Aug 17, 2017 Blog Post:
EVL BCAA Lean Energy: Energy Aminos for Dieters
EVL BCAA Lean Energy provides a solid 5g dose of 2:1:1 BCAAs plus a host of ingredients to aid fat loss.
Aug 14, 2017 Product News:
BioTrust OmegaKrill 5X was created (Omega-3)
Aug 14, 2017 Product News:
BioTrust BellyTrim XP was created (CLA)
Aug 08, 2017 Product News:
Factory Direct Supplements Fish Oil Pure Omega 3 was created (Omega-3)
Aug 04, 2017 Product News:
BulletProof Brain Octane Oil was created (Healthy Fats)
Aug 04, 2017 Product News:
BulletProof XCT Oil was created (MCT Oil)
Aug 03, 2017 Product News:
Lumonol Brain Octane Oil was created (Omega-3)
Aug 02, 2017 Product News:
BPI Sports CLA + Coconut Oil + Aminos was created (Healthy Fats)
Aug 02, 2017 Product News:
Nuton Ultra Premium MCT Oil was created (MCT Oil)
Jul 26, 2017 Product News:
iForce CLA 1000 was created (CLA)
Jul 13, 2017 YouTube Video:
BPI Keto Aminos Review: KETOSIS KILLER for Mike
Jul 12, 2017 YouTube Video:
The MCT Oil Keto Diet Connection: Do MCTs Raise Ketones?
Jul 12, 2017 Product News:
NutraKey MCT Oil was created (MCT Oil)
Jul 05, 2017 Product News:
NOW Evening Primrose Oil was created (Evening Primrose Oil)
Jun 27, 2017 Product News:
Nature's Way Mega 3/6/9 Omega Blend was created (Omega 6 & 9)

Jun 21, 2017

Blog Post:
Ambrosia Ritual AM: Keto Coffee Creamer by Marc Lobliner and Friends
Ambrosia is a cleaner, "better" alternative to the keto-touted Bulletproof Coffee developed by Ambrosia. Keto Coffee Creamer is here from Lobliner!

Jun 16, 2017 Product News:
Twinlab Emulsified Omega-3 Fish Oil was created (Fish Oil)

Jun 14, 2017

Blog Post:
EVL LeanMode: Fat Burning Powder Replaces Your Soda
LeanMode by EVL Nutrition is an all new powder-based version of the brand's popular stimulant-free weight loss supplement. Low-fat dieters check in!

Jun 09, 2017

Blog Post:
Modafinil (Provigil) – The Superstar Wakefulness Pill
Modafinil is one of the most popular and powerful wakefulness agents used as a nootropic drug. We dig into this "Limitless" style pill!

May 26, 2017 Product News:
KetoSports MCT Powder was created (MCT Oil)

Apr 27, 2017

Blog Post:
SNS Lean Edge – Stim Free Fat Burner
SNS Lean Edge is a prime option for those seeking a stimulant free, fully dosed fat burner with ingredients initially seen on shows like Dr. Oz.

Mar 09, 2017 Product News:
MHP Super Vegan Omega 3 was created (Omega-3)
Feb 22, 2017 Product News:
Betancourt Tonalin CLA was created (Tonalin)
Feb 11, 2017 Product News:
Bell Plantation Roasted Peanut Oil was created (Healthy Fats)

Feb 01, 2017

Blog Post:
sho Nutrition Balance: Enhanced and Easy Digestion
sho Nutrition Balance is an easy-to-use digestive enzyme supplement that helps restore your gut health for digestion and immune system health.

Dec 22, 2016 Product News:
Hi-Tech Pharmaceuticals CLA-1000 was created (CLA)

Sep 14, 2016

Blog Post:
The 2016 FDA NDI Draft Guidance Document: How To Destroy The ENTIRE Dietary Supplement Industry in 102 Pages
The FDA's 2016 NDI Draft Guidance looks like the beginning of a multi-pronged attack on the dietary supplement industry. Read and fight this ASAP!

Aug 17, 2016

Blog Post:
Advanced Molecular Labs (AML) Supplements: Return of the King
Advanced Molecular Labs is an up and coming supplement brand developing products led by one of the industry longest tenured gurus, Steve Blechman.

Aug 05, 2016 Product News:
MuscleTech Omega 4X SX-7 Black Onyx was created (Fish Oil)
Jul 20, 2016 Product News:
Labrada Jamie Eason Signature Series CLA was created (CLA)
Jul 19, 2016 Product News:
Advanced Molecular Labs Mega Pure Omega-3 was created (Omega-3)
Jun 30, 2016 Product News:
CTD Sports CLA was created (CLA)

May 10, 2016

Blog Post:
BPI Best PRE Workout – A Keto Diet Pre Workout?
BPI Sports has a new keto-targeted product tilted Best Pre Workout, using the keto-inducing power of BHB to help you burn fat for fuel during workouts

Feb 17, 2016

Blog Post:
Muscle Building Supplements: The Next Generation (2018)
Muscle Building Supplements: The 2016 Guide. We all know about creatine, protein, and amino acids... but what are the NEXT generation muscle builders?

Jan 25, 2016

Blog Post:
NutraBio Muscle Matrix MRP: An Athlete’s Meal
NutraBio Muscle Matrix MRP is a quality meal replacement that uses whey protein isolate, cyclic dextrin, MCT oil, and fiber. No cheap concentrate!

Jan 19, 2016

Blog Post:
Magnum Acid: Optimized CLA for Low-Fat Dieters
Magnum Acid is a unique CLA supplement that prioritizes two key isomers that help shed fat and preserve lean mass. We recommend it for low-fat dieters

Aug 25, 2015

Blog Post:
Animal MASS: Universal’s Answer to Weight Gainers
Animal Mass is Universal Nutrition's weight gainer protein powder - and it's finally here to boost your macros. Eat like a beast to become an ANIMAL!

Aug 07, 2015

Blog Post:
FatWater: A 20 Calorie Fat-Powered “Energy” Drink?
FatWater is the latest fad from the maker of Bulletproof Coffee, Dave Asprey. It promises energy and better hydration, but is this true?

Jan 01, 2015 Blog Post:
The Top 10 Supplement Industry News Stories of 2014
PricePlow goes over the Top 10 Supplement Industry News Stories of 2014

Dec 14, 2014

Blog Post:
Quest MCT Oil Powder Coming for the Clean Cooks
Quest Nutrition's MCT Oil Powder is coming soon - see why chefs who #CookClean should try using it and get notified when the price drops!

Nov 12, 2014

Blog Post:
How To Get Even MORE Fat Loss from BulletProof Coffee
Ben Carpenter and his take on adding ghee and MCT oil (both basically pure fat) to coffee -- better known as "BulletProof Coffee"

Jun 13, 2014 Blog Post:
DHA on Discount – Health From The Sun for $7.00

Apr 22, 2013

Blog Post:
The Women’s Weight Loss Supplement Stack
What do women need to stay healthy, lose weight, or get in shape? Learn the kinds of diet concerns, vitamins, or supplements women should pay attention to.