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. Due to their unsaturated bonds, these break down and go rancid easily.
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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Apr 07, 2022 ![]()
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Mar 04, 2020 ![]()
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- Apr 27, 2024TrueYou Three Amigas - Omega 3-6-9 Trio 90 Softgels dropped by 18.7% to $12.00 at Amazon
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- Apr 19, 2024EVLution Nutrition CLA 1000 180 Softgels dropped by 6.7% to $16.78 at iHerb.com
- Apr 18, 2024New Chapter Omega-7 (Sea Buckthorn Blend) 60 Vcaps dropped by 7.5% to $37.99 at MySupplementStore
- Apr 18, 2024NOW Omega 3-6-9 100 Softgels dropped by 7.9% to $6.99 at Muscle and Strength
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- Mar 25, 2024PVL MCT Oil 32 Oz. dropped by 21.2% to $36.42 at Walmart
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- Mar 24, 2024Udo's Choice 3-6-9 Oil Blend 17 Oz. dropped by 6.9% to $26.99 at AllStarHealth
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- Mar 18, 2024Carlson Kid's Chewable DHA 60 Softgels dropped by 13.6% to $10.40 at iHerb.com
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- Mar 17, 2024Irwin Naturals Fish Oil Pure 60 Softgels dropped by 23.3% to $11.04 at AllStarHealth
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- Mar 04, 2024Schiff MegaRed 90 Capsules dropped by 15% to $30.85 at VitaCost.com
- Mar 04, 2024Nature's Plus Ultra Omega 3/6/9 120 Softgels dropped by 15% to $23.30 at iHerb.com
- Feb 29, 2024Swanson Black Currant Seed Oil 180 Softgels dropped by 6.3% to $16.91 at Walmart
- Feb 28, 2024Universal Animal Omega 30 Packs dropped by 12.2% to $29.99 at AllStarHealth
- Feb 27, 2024Beast Fish Oil 90 Softgels dropped by 25% to $18.75 at BeastSports.com
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- Feb 21, 2024NOW Ultra Omega-3 180 Softgels dropped by 10.6% to $19.49 at Muscle and Strength
- Feb 20, 2024NOW Evening Primrose Oil 250 Softgels dropped by 21% to $12.79 at AllStarHealth
- Feb 18, 2024Swanson MCT Pure 90 Softgels dropped by 16.6% to $13.29 at Walmart
- Feb 14, 2024NOW Ultra Omega-3 90 Softgels dropped by 29.5% to $19.99 at Muscle and Strength
- Feb 14, 2024Nutricost Evening Primrose Oil 120 Softgels dropped by 12.9% to $16.10 at iHerb.com
- Feb 14, 2024Swanson MultiOmega 3-6-9 220 Softgels dropped by 21.8% to $20.70 at iHerb.com
- Feb 14, 2024Swanson Omega-3 Fish Oil 150 Softgels dropped by 34.8% to $9.68 at iHerb.com
- Feb 07, 2024AllMax Nutrition CLA 80 Femme 60 Softgels dropped by 16.6% to $4.99 at Muscle and Strength
- Feb 05, 2024NOW Evening Primrose Oil 4 Oz. dropped by 23.1% to $9.99 at AllStarHealth
- Feb 05, 2024Nature's Bounty Fish Oil 145 Softgels dropped by 23.6% to $13.38 at iHerb.com
- Feb 04, 2024Paradise Herbs Omega Sure 60 Vegetarian Softgels dropped by 20% to $11.99 at AllStarHealth
- Feb 04, 2024Molecular Nutrition X-Factor 100 Softgels dropped by 7.9% to $37.99 at DPS Nutrition
- Feb 02, 2024Wiley's Finest Wild Alaskan Fish Oil Peak EPA 120 Softgels dropped by 39.3% to $35.19 at Amazon
- Jan 26, 2024NOW Super EPA 120 Softgels dropped by 8.3% to $10.99 at Muscle and Strength
- Jan 22, 2024Carlson Elite Omega-3 Gems 120 Softgels dropped by 8.1% to $35.99 at Natural Body Inc
- Jan 22, 2024Nature's Bounty Fish Oil 90 Softgels (only 2400mg - Heart Health) dropped by 13.6% to $18.79 at VitaCost.com
- Jan 21, 2024Nature's Way Super Fisol 180 Softgels dropped by 11.1% to $29.29 at AllStarHealth
- Jan 20, 2024AllMax Nutrition MCT Oil 12 Oz. dropped by 11.7% to $12.99 at DPS Nutrition
- Jan 11, 2024Nutricost Krill Oil 60 Softgels dropped by 18.2% to $17.06 at eSupplements
- Jan 10, 2024NOW Red Omega 90 Softgels dropped by 31.3% to $11.99 at Muscle and Strength
- Dec 27, 2023Wiley's Finest Wild Alaskan Fish Oil Prenatal DHA 180 Softgels dropped by 12.3% to $43.99 at AllStarHealth
- Dec 25, 2023NOW Kids Chewable DHA 60 Softgels dropped by 25.7% to $7.79 at AllStarHealth
- Dec 24, 2023Deva Nutrition Vegan Omega-3 DHA-EPA 90 Vegetarian Softgels dropped by 38% to $15.49 at AllStarHealth
- Dec 23, 2023NOW DHA-1000 90 Softgels dropped by 14.6% to $23.39 at AllStarHealth
- Nov 27, 2023Jarrow Formulas MCT Oil 20 Oz. dropped by 6.7% to $13.99 at AllStarHealth
- Nov 18, 2023Wiley's Finest Wild Alaskan Fish Oil Summit DHA 4.23 Oz. dropped by 21.1% to $23.99 at AllStarHealth
- Oct 17, 2023NOW Flax Seed Oil 24 Oz. dropped by 7.1% to $14.21 at Ruesco Supplement Outlet
- Sep 27, 2023NOW Flax Oil 120 Vegetarian Softgels dropped by 24% to $8.79 at AllStarHealth
- Aug 25, 2023NOW Flax Seed Oil 12 Oz. (only Organic) dropped by 19.3% to $8.39 at AllStarHealth
- Aug 07, 2023NOW Omega-3 180 Softgels (only Enteric Coated) dropped by 8.6% to $10.49 at AllStarHealth
- Apr 26, 2023Gaspari Nutrition Omega-3 60 Softgels dropped by 15.8% to $19.99 at Walmart
- Apr 17, 2023NOW Omega-3 Fish Oil 16.9 Oz. dropped by 19.2% to $20.99 at AllStarHealth
- Jan 15, 2023Carlson Elite Omega-3 Plus D & K 180 Softgels dropped by 55.1% to $36.26 at iHerb.com
- Dec 19, 2022Carlson Cod Liver Oil 8.4 Oz. (only 1100mg + Vitamins A & D3 - Unflavored) dropped by 29.9% to $29.73 at VitaCost.com
- Sep 22, 2022Source Naturals ArcticPure Omega-3 Fish Oil 60 Softgels (only 850mg) dropped by 22.8% to $8.39 at VitaCost.com
- Jun 10, 2022NOW Evening Primrose Oil 90 Vegetarian Softgels dropped by 14.3% to $12.99 at AllStarHealth
- Jun 15, 2021NOW Black Currant Oil 100 Softgels (only 500mg) dropped by 17.8% to $7.39 at AllStarHealth
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Jan 24, 2023ANIMAL FORMULATOR TELLS ALL | Universal Nutrition | Jason Budsock | Episode 080
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Jan 14, 2023BEST SUPPLEMENTS OF 2022 | PricePlow Brand AWARDS 2022
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Jan 04, 2023Antibacterial Gut Supplement: Revive MD Gut Health+
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Aug 22, 2022FISH OIL- some of our favorites
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Aug 17, 2022Why GHOST FISH OIL Uses SmartPrime-OM: This Changes Fish Oil FOREVER
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Apr 07, 2022MAKE OMEGAS ACTUALLY WORK | SmartPrime-Om by NutraShure (Dr. Hector Lopez)
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Dec 01, 2021Old-School Fat Burning Meets CaloriBurn: ALLMAX Rapidcuts Thermo Stimulant-Free
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Aug 19, 20211ST PHORM FDA WARNING LETTER | EXPLAINER BY PRICEPLOW
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Jul 15, 2021Navigating the Supplement Industry at Kaged Muscle | Darin Decker PricePlow Podcast
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May 05, 2021REACTION- Kaged Muscle OMEGA 3 FISH OIL
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Apr 27, 2021Can We Build a Better Nootropic COFFEE CREAMER? Formulator's Corner #01
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Sep 09, 2020Revive MD Women's Health | A Multifaceted Solution For Hormonal Imbalances
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May 30, 2020A Better MCT Powder / Creamer: C8Vantage DAIRY Version!
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Apr 18, 2020MCT Oil Supplements: What it is, How to Use it, +Q&A
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Mar 04, 2020Dump your generic MCT or Coconut Oil | NNB C8Vantage
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Jan 24, 2020A Tasty Shot of MCT! | Nutrex Lipo6 Keto goFAT gel packs
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Jun 27, 2019Keto Coffee or Collagen Supp? Black Magic Supply Skull Dust!
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May 15, 2019Dave Palumbo Talks Species Nutrition, RX Muscle, Keto Diet, & Snake Breeding!
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May 10, 2019Relentless Meal Replacement Interview and Review!
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Jan 09, 2019SMRTCoffee: Low-Carb Coffee on the Go with Nootropics!
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Jul 16, 2018Keto Connect Podcast: Supplements for Keto Dieters w/ Mike at PricePlow
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Dec 18, 2017Keto Hot Chocolate! Giant Sports Keto Cocoa REVIEW
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Aug 18, 2017Pruvit Keto//OS Review: A Massive RIPOFF, But it Works!
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Jul 13, 2017BPI Keto Aminos Review: KETOSIS KILLER for Mike
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Jul 12, 2017The MCT Oil Keto Diet Connection: Do MCTs Raise Ketones?
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