Healthy Fats 101: Mono‑, Poly‑, Omega‑3 & Choosing the Right Oil for Every Dish

**Your brain is 60 % fat—feed it wisely and it rewards you with sharper focus and better mood.**

- Fats aren’t equal: aim **⅔ unsaturated, ≤ ⅓ saturated** - Targets: **Omega‑3 (AHA)** ≥ 250 mg EPA + DHA/day, **Omega‑6 : Omega‑3** ≈ 4 : 1 - Extra‑virgin olive oil (EVOO) for salads & low‑heat; avocado or canola for medium‑heat; ghee or high‑oleic sunflower for high‑heat

| Type | Main foods | Health impact | |------|-----------|---------------| | **Monounsaturated (MUFA)** | EVOO, avocado, almonds | ↓ LDL, ↑ HDL | | **Polyunsaturated (PUFA)** | Walnuts, flax, oily fish | Anti‑inflammatory | | **Omega‑3 (ALA, EPA, DHA)** | Flax (ALA), salmon (EPA+DHA) | Brain, heart | | **Omega‑6 (LA)** | Sunflower, soybean oil | Essential but excess ↑ inflammation | | **Saturated** | Butter, coconut | Neutral ↔ LDL ↑ if excess | | **Trans‑fat (industr.)** | Margarine, fried snacks | ↑ CHD (avoid) |

1. **Cardio** – replacing 5 % sat‑fat with MUFA ↓ CHD 10 % (JACC 2023) 2. **Cognition** – higher DHA intake linked to 8 % slower cognitive decline 3. **Satiety** – fat slows gastric emptying, stabilises blood glucose

- **Total fat**: 20‑35 % of calories (DGAC 2025) - **Practical guide**: • 1 thumb nut butter • ¼ avocado • 1 Tbsp oil = ~10 g fat ≈ 90 kcal

- **Avocado** (15 g MUFA/½ fruit) - **Almonds** (9 g MUFA/28 g) + 80 mg Mg - **Chia seeds** (5 g ALA/15 g) + fibre - **Salmon** (2 g EPA + DHA/100 g) - **Olive oil** (73 % MUFA + polyphenols)

| Oil | Smoke point | Best use | |-----|-------------|----------| | EVOO | 190 °C | sauté, dressings | | Avocado oil | 260 °C | sear, roast | | Ghee | 250 °C | high‑heat curry | | Flax oil | 110 °C | cold dips, smoothies |

- Store oils in dark, cool place → slows oxidation - Combine fat with veggies—improves carotenoid absorption 2‑3× - Use fish twice weekly; plant omega‑3 daily

- “Keto snacks” high in **palm oil** (sat‑fat) vs nuts - Re‑using frying oil ↑ aldehydes (pro‑inflammatory) - Low‑fat obsession may cut fat‑soluble vitamins A, D, E, K

| Myth | Fact | |------|------| | “Coconut oil is a superfood.” | 82 % saturated; ok in moderation. | “Butter beats margarine.” | Modern soft margarines are trans‑free & high in MUFA. | “Olive oil is unhealthy when heated.” | EVOO remains stable up to 180‑190 °C.

Prioritise MUFA & omega‑3, mind portion size, rotate oils for cooking temperatures—healthy fats nourish heart, brain and hormones without expanding your waistline.

1. Harvard T.H. Chan. *Fat Quality & CHD* 2024 2. JACC. *Dietary Fats Meta‑analysis* 2023 3. Dietary Guidelines Advisory Committee 2025