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.
Healthy Fats
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
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Healthy Fat Price Alerts
The following price alerts are still active:
- Oct 05, 2022Nature's Bounty Fish, Flax, Borage 72 Softgels dropped by 8.3% to $10.99 at Amazon
- Oct 04, 2022Coromega Omega 3 Squeeze 120 Packets (only Tropical Orange) dropped by 10.4% to $37.99 at eVitamins
- Oct 04, 2022Myprotein Essential Omega-3 90 Softgels dropped by 16.7% to $7.49 at MyProtein
- Oct 04, 2022Nature's Bounty Fish Oil 145 Softgels dropped by 25.3% to $10.45 at Amazon
- Oct 04, 2022Doctor's Best Pure Wild Alaskan Fish Oil 180 Softgels dropped by 9.6% to $22.31 at iHerb.com
- Oct 04, 2022NOW Omega-3 200 Softgels dropped by 25% to $5.99 at Muscle and Strength
- Oct 03, 2022SportsResearch Antarctic Krill Oil 30 Softgels dropped by 16.1% to $17.05 at iHerb.com
- Oct 03, 2022SportsResearch Antarctic Krill Oil 120 Softgels dropped by 7.2% to $29.59 at iHerb.com
- Oct 03, 2022SportsResearch Antarctic Krill Oil 60 Softgels dropped by 7.1% to $29.59 at iHerb.com
- Oct 03, 2022Schiff MegaRed 50 Softgels (only 330mg) dropped by 20% to $36.29 at iHerb.com
- Oct 03, 2022Schiff MegaRed 40 Softgels (only 800mg) dropped by 26.9% to $15.90 at iHerb.com
- Oct 03, 2022SportsResearch MCT Oil Powder 10.6 Oz. dropped by 9.7% to $26.55 at iHerb.com
- Oct 03, 2022Minami Nutrition MorEPA Platinum 60 Softgels dropped by 35.4% to $28.04 at AllStarHealth
- Oct 01, 2022Carlson Cod Liver Oil 16.9 Oz. (only 1100mg - Omega-3s - Natural Lemon) dropped by 10.6% to $42.40 at MySupplementStore
- Oct 01, 2022Jarrow Formulas Max DHA 180 Softgels dropped by 24.7% to $17.97 at Amazon
- Oct 01, 2022RSP Fish Oil 120 Softgels dropped by 16.5% to $19.97 at Amazon
- Oct 01, 2022Barlean's Omega-3 From Fish Oil 16 Oz. (only Mango Peach Smoothie) dropped by 15.7% to $26.44 at iHerb.com
- Oct 01, 2022Jarrow Formulas PhosphOmega Krill Oil 120 Softgels dropped by 16.5% to $37.85 at iHerb.com
- Oct 01, 2022SportsResearch Total Omega-3 120 Softgels dropped by 7.4% to $35.64 at iHerb.com
- Oct 01, 2022Renew Life Norwegian Gold Omega-3 Fish Oil - Critical Omega 60 Softgels dropped by 16% to $22.87 at iHerb.com
- Oct 01, 2022Natrol Extreme Omega 60 Softgels (only Lemon - 2400mg) dropped by 13.2% to $9.88 at iHerb.com
- Oct 01, 2022EVLution Nutrition Krill Oil 60 Softgels dropped by 12.9% to $10.44 at iHerb.com
- Oct 01, 2022Barlean's Fresh Catch Fish Oil 8 Oz. dropped by 8.6% to $19.87 at iHerb.com
- Oct 01, 2022Core Nutritionals Omega 120 Softgels dropped by 41.3% to $18.48 at eBay.com
- Oct 01, 2022AllMax Nutrition Omega 3 180 Softgels dropped by 20% to $7.99 at Muscle and Strength
- Oct 01, 2022Garden of Life Minami Omega-3 Fish Oil 60 Softgels dropped by 15% to $20.39 at AllStarHealth
- Sep 30, 2022Garden of Life Olde World Icelandic Cod Liver Oil 8 Oz. dropped by 15% to $9.77 at AllStarHealth
- Sep 30, 2022Doctor's Best DHA 500 from Calamari 60 Softgels dropped by 15% to $12.74 at AllStarHealth
- Sep 30, 2022Doctor's Best DHA 500 from Calamari 180 Softgels dropped by 15% to $34.76 at AllStarHealth
- Sep 30, 2022Garden of Life Oceans 3 Healthy Hormones 90 Softgels dropped by 21% to $28.38 at AllStarHealth
- Sep 30, 2022Doctor's Best Real Krill - Enhanced with DHA & EPA 60 Softgels dropped by 15% to $16.31 at AllStarHealth
- Sep 30, 2022Minami Nutrition Cardio Omega-3 Fish Oil 60 Softgels dropped by 15% to $23.62 at AllStarHealth
- Sep 30, 2022NOW Super Omega EPA 120 Softgels dropped by 8.2% to $9.90 at Best Price Nutrition
- Sep 29, 2022Coromega Omega 3 Squeeze 30 Packets (only Tropical Orange) dropped by 16.6% to $12.91 at eVitamins
- Sep 29, 2022Nature's Bounty Fish Oil 135 Softgels dropped by 34.2% to $7.10 at MyOTCstore.com
- Sep 28, 2022Olympian Labs Omega-3 Fish Oils 120 Softgels (only Enteric Coated - 1000mg) dropped by 24.1% to $16.99 at Amazon
- Sep 28, 2022Country Life Omega 3 Mood 90 Softgels dropped by 10% to $25.26 at iHerb.com
- Sep 28, 2022Nature's Bounty Fish Oil 90 Softgels (only 2400mg Heart Health) dropped by 29.7% to $8.87 at MyOTCstore.com
- Sep 28, 2022Nature's Bounty Fish Oil 120 Softgels (only 1000mg - Heart Health) dropped by 25.2% to $6.83 at MyOTCstore.com
- Sep 27, 2022Muscle Pharm Fish Oil 90 Softgels dropped by 6.7% to $6.99 at Muscle and Strength
- Sep 26, 2022Paradise Herbs Omega Sure 60 Vegetarian Softgels dropped by 28.4% to $14.99 at AllStarHealth
- Sep 22, 2022Source Naturals ArcticPure Omega-3 Fish Oil 60 Softgels (only 850mg) dropped by 19.9% to $8.39 at VitaCost.com
- Sep 22, 2022NOW Ultra Omega 3-D 90 Softgels dropped by 13.4% to $12.99 at Muscle and Strength
- Sep 21, 2022NOW Neptune Krill Oil 120 Softgels (only 500mg) dropped by 22.2% to $22.49 at A1 Supplements
- Sep 19, 2022Source Naturals ArcticPure Omega-3 Fish Oil 120 Softgels (only 850mg) dropped by 31.5% to $13.00 at AllStarHealth
- Sep 19, 2022Udo's Choice DHA Oil Blend 17 Oz. dropped by 28.3% to $19.99 at AllStarHealth
- Sep 19, 2022ChildLife Cod Liver Oil 8 Oz. dropped by 20.4% to $9.15 at AllStarHealth
- Sep 19, 2022Nordic Naturals Arctic Cod Liver Oil 8 Oz. (only Lemon) dropped by 10% to $18.00 at AllStarHealth
- Sep 16, 2022Sheer Strength Labs Omega-3 Fish Oil 60 Softgels dropped by 18.1% to $7.13 at Amazon
- Sep 15, 2022NOW MCT Oil 16 Oz. (only Chocolate Mocha) dropped by 18.7% to $9.75 at AllStarHealth
- Sep 14, 2022Coromega Max High Concentrate Omega-3 30 Shots (only Coconut Bliss (Squeeze Shots)) dropped by 13.1% to $15.19 at eVitamins
- Sep 14, 2022Nature's Bounty Fish Oil 320 Softgels dropped by 45.7% to $24.99 at VitaCost.com
- Sep 14, 2022Country Life Super Omega-3 60 Softgels dropped by 34.5% to $9.50 at AllStarHealth
- Sep 06, 2022NOW MCT Powder with Whey Protein 1 Lb. (only Chocolate Mocha) dropped by 13.1% to $21.49 at VitaCost.com
- Sep 06, 2022Nature's Bounty Mini Fish Oil 90 Softgels (only 1290mg) dropped by 14% to $12.02 at MyOTCstore.com
- Sep 05, 2022USN Omega-3 Fish Oil 90 Softgels dropped by 12.5% to $13.99 at Muscle and Strength
- Sep 05, 2022Schiff MegaRed 60 Softgels (only 1000mg) dropped by 18.4% to $37.99 at VitaCost.com
- Sep 03, 2022Coromega Max High Concentrate Omega-3 60 Shots (only Coconut Bliss (Squeeze Shots)) dropped by 13% to $26.99 at VitaCost.com
- Sep 02, 2022Nature's Bounty Fish Oil + D3 90 Softgels dropped by 14% to $10.30 at MyOTCstore.com
- Sep 01, 2022Wiley's Finest Wild Alaskan Fish Oil Peak Omega-3 Liquid 4.23 Oz. dropped by 15% to $18.69 at AllStarHealth
- Sep 01, 2022Wiley's Finest Wild Alaskan Fish Oil Summit DHA 4.23 Oz. dropped by 15% to $20.39 at AllStarHealth
- Aug 31, 2022Country Life Omega-3 300 Softgels dropped by 16% to $24.99 at AllStarHealth
- Aug 30, 2022Alani Nu Fish Oil 60 Capsules dropped by 16.7% to $19.99 at NutritionFaktory.com
- Aug 08, 2022Garden of Life Dr. Formulated Advanced Omega 180 Softgels dropped by 15% to $34.00 at AllStarHealth
- Aug 06, 2022BODYSTRONG 100% Pure Fish Oil 360 1000mg Softgels dropped by 16.8% to $14.99 at AllStarHealth
- Aug 04, 2022MTS Nutrition Fish Oil 120 Softgels dropped by 11.8% to $14.99 at Natural Body Inc
- Jul 27, 2022NOW MCT Powder with Whey Protein 1 Lb. (only Unflavored) dropped by 12.5% to $13.26 at DPS Nutrition
- Jul 25, 2022Nordic Naturals DHA Xtra 60 Softgels dropped by 7.4% to $23.89 at AllStarHealth
- Jul 23, 2022Country Life Omega-3 Fish Oil 100 Softgels dropped by 43.7% to $7.60 at MySupplementStore
- Jul 22, 2022NOW Omega-3 180 Softgels dropped by 39.2% to $6.99 at Bodybuilding.com
- Jul 20, 2022NOW Omega-3 Fish Oil 7 Oz. dropped by 13.3% to $12.39 at eVitamins
- Jul 15, 2022Nordic Naturals Omega-3 180 Softgels dropped by 10% to $31.49 at AllStarHealth
- Jul 12, 2022Barlean's Fresh Catch Fish Oil 100 Softgels dropped by 14.3% to $7.45 at AllStarHealth
- Jul 11, 2022Garden of Life Oceans 3 Beyond Omega-3 60 Softgels dropped by 11.6% to $19.49 at AllStarHealth
- Jul 09, 2022NOW Super EPA 240 Softgels dropped by 13.4% to $18.00 at Best Price Nutrition
- Jul 05, 2022Nature's Bounty Fish Oil 60 Softgels dropped by 25.4% to $8.25 at MyOTCstore.com
- Jun 28, 2022FinaFlex Pure Fish Oil 100 Softgels dropped by 15.1% to $10.99 at Muscle and Strength
- Jun 14, 2022Renew Life Norwegian Gold Super Critical Omega 60 Softgels dropped by 22.1% to $40.49 at VitaCost.com
- Jun 09, 2022Country Life Omega 3 Mood 180 Softgels dropped by 14.4% to $41.99 at AllStarHealth
- Jun 08, 2022Optimum Nutrition Fish Oil Softgels 100 Softgels dropped by 10.7% to $9.15 at AllStarHealth
- Jun 06, 2022Carlson Super DHA Gems 80 Softgels dropped by 48.9% to $19.92 at AllStarHealth
- May 25, 2022Beast Fish Oil 90 Softgels dropped by 55.4% to $18.75 at BeastSports.com
- May 08, 2022Wiley's Finest Wild Alaskan Fish Oil Prenatal DHA 180 Softgels dropped by 20.6% to $37.39 at AllStarHealth
- Apr 30, 2022Irwin Naturals Fish Oil Pure 60 Softgels dropped by 15% to $11.04 at AllStarHealth
- Apr 19, 2022Schiff MegaRed 65 Softgels dropped by 10.4% to $34.99 at VitaCost.com
- Apr 14, 2022Nordic Naturals Nordic Omega-3 Gummies 120 Gummies dropped by 16.6% to $25.00 at AllStarHealth
- Apr 04, 2022Wiley's Finest Wild Alaskan Fish Oil Easy Swallow Minis 60 Softgels dropped by 24.4% to $10.62 at AllStarHealth
- Apr 01, 2022KAL Omega-3 60 Softgels dropped by 50.3% to $4.25 at AllStarHealth
- Mar 08, 2022Wiley's Finest Full Spectrum Omega-3 Softgel CatchFree Omega 60 Softgels dropped by 16.1% to $22.94 at AllStarHealth
- Mar 08, 2022Wiley's Finest Wild Alaskan Fish Oil Easy Swallow Minis 180 Softgels dropped by 29.2% to $25.49 at AllStarHealth
- Mar 08, 2022Wiley's Finest Wild Alaskan Fish Oil Peak Omega-3 Liquid 8.45 Oz. dropped by 29.7% to $33.14 at AllStarHealth
- Feb 22, 2022Carlson Super Omega-3 Gems 180 Softgels dropped by 6% to $32.07 at iHerb.com
- Feb 21, 2022Revive MD Omega 3 120 Softgels dropped by 6.6% to $28.00 at ReviveSups.com
- Feb 16, 2022Renew Life Norwegian Gold Omega-3 Fish Oil - Critical Omega 120 Softgels dropped by 13.6% to $34.99 at AllStarHealth
- Jan 08, 2022Alani Nu Fish Oil 60 Softgels dropped by 8.4% to $27.00 at NFSupps.com (NutriFit)
- Jan 05, 2022NOW Krill & CoQ10 60 Softgels dropped by 17.8% to $19.49 at AllStarHealth
- Dec 03, 2021Wiley's Finest Wild Alaskan Fish Oil Peak EPA 10 Softgels dropped by 29.5% to $9.87 at Walmart
- Nov 29, 2021Deva Nutrition Vegan Omega-3 DHA-EPA 90 Vegetarian Softgels dropped by 10.9% to $15.49 at AllStarHealth
- Nov 05, 2021NOW Omega-3 180 Softgels (only Enteric Coated) dropped by 15.6% to $10.29 at AllStarHealth
- Jul 20, 2021Carlson Super Omega-3 Gems 300 Softgels dropped by 19.8% to $32.07 at eVitamins
- Jun 06, 2021Nordic Naturals ProEPA 120 Softgels (only Lemon - 1000mg) dropped by 24.3% to $42.76 at iHerb.com
- Mar 15, 2021Nordic Naturals EPA 60 Softgels dropped by 9.1% to $21.99 at AllStarHealth
- Mar 15, 2021Nordic Naturals DHA 180 Softgels dropped by 9.5% to $36.49 at AllStarHealth
- Mar 01, 2021BODYSTRONG 100% Pure Fish Oil 180 1000mg Softgels dropped by 30.4% to $7.99 at AllStarHealth
- Aug 24, 2020Nordic Naturals Prenatal DHA 60 Softgels dropped by 19.3% to $28.22 at iHerb.com
- Jun 15, 2020Source Naturals NKO 30 Softgels (only 500mg) dropped by 27.1% to $13.29 at eVitamins
- Apr 27, 2020Source Naturals ArcticPure Omega-3 Fish Oil 30 Softgels (only 850mg) dropped by 16.7% to $6.64 at eVitamins
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