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The word “fats” still conjures up nightmares from 1990s diet culture: sad bowls of plain lettuce, fat-free everything, and butter treated like a public health hazard.
But here’s the truth modern nutrition science keeps confirming: not all fats are created equal, and some are not just harmless, they’re absolutely essential for your health.
The real problem isn’t fat itself. It’s knowing which fats to choose, how to use them, and how much is enough without tipping the scales, literally and figuratively. Here are three simple, evidence-based rules to make peace with fat, support your body, and still enjoy your food.
Extra Virgin Olive Oil: The One “Extra” That’s Actually Good for You
If there were a royal title among dietary fats, extra virgin olive oil (EVOO) would already be wearing the crown, flanked by a procession of antioxidants, applauded by the scientific community, and celebrated by taste buds worldwide.
Why Extra Virgin Olive Oil Stands Apart
EVOO is the gold standard of cooking fats, and not just because your grandmother said so. It is exceptionally rich in monounsaturated fatty acids (primarily oleic acid), powerful polyphenols, and vitamin E. These compounds work together to:
- Support cardiovascular health by reducing LDL (“bad”) cholesterol oxidation
- Lower systemic inflammation, a key driver of chronic disease
- Protect arterial walls and support healthy blood pressure
- Provide potent antioxidant activity thanks to compounds like oleocanthal and oleuropein
The science is compelling: research published in JAMA Internal Medicine confirms that replacing butter and other saturated fats with olive oil is associated with lower risks of cardiovascular disease and overall mortality. And yes, EVOO also outperforms most refined vegetable oils, which often undergo industrial processing that strips away beneficial compounds.
How to Use It (Without Undoing the Benefits)
The best way to preserve EVOO’s nutritional profile is to use it raw, drizzled over salads, vegetables, legumes, or soups just before serving. Heat degrades some of its more delicate polyphenols, though EVOO is still far more stable under heat than most people believe, thanks to its high oleic acid content.
That said, cooking with it is perfectly fine in moderation. The bigger culprit? The beloved habit of mopping up every last drop of oil from the pan with a generous hunk of bread. A beautiful cultural tradition, and a sneaky caloric landmine.
Practical tip: Use a measuring spoon. One to two tablespoons of EVOO per meal is enough to deliver health benefits without excess calories. A full tablespoon contains roughly 120 kcal, delicious, but not unlimited.
Fish: Not Just for Fridays
Omega-3 Fatty Acids: The Fats Your Body Can’t Make Alone
Omega-3 fatty acids are essential polyunsaturated fats, meaning your body cannot synthesize them on its own, so you must get them from food. The two most biologically active forms, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are found almost exclusively in marine sources, particularly fatty fish.
Their benefits are well-documented:
- Cardiovascular protection: Omega-3s reduce triglycerides, lower blood pressure, and decrease the risk of arrhythmia
- Anti-inflammatory effects: They help counteract chronic low-grade inflammation linked to metabolic disease, arthritis, and cognitive decline
- Brain and nervous system support: DHA is a structural component of brain cell membranes, critical for cognitive function across all ages
- Mental health: Emerging research links adequate omega-3 intake with reduced risk of depression and anxiety
Which Fish, How Often, and How?
For most people, the primary dietary source of EPA and DHA is fish. But no, frozen fish sticks don’t count.
Aim for two to three portions of fish per week, prioritising:
- Small, oily, short-lived fish such as anchovies (alici), sardines, mackerel, herring, and sprats. These are low on the food chain and therefore accumulate minimal heavy metals or environmental contaminants, making them both the safest and the most nutritious choices.
- Fresh or frozen are both excellent: don’t let the “fresh is always better” myth stop you from keeping a bag of frozen mackerel fillets in the freezer.
- Farmed salmon is also a good source, though wild-caught varieties tend to have a more favourable omega-3 to omega-6 ratio.
Bonus: small, oily fish are also among the most sustainable and affordable seafood options available, good for your health, your wallet, and the ocean.
What If You Genuinely Can’t Stand Fish?
If the smell of fish alone is enough to send you out of the room, you’re not alone, and you’re not without options:
- Flaxseed (linseed) oil: Rich in ALA (alpha-linolenic acid), the plant-based omega-3 precursor. The conversion to EPA and DHA in the body is limited but still beneficial.
- Chia seeds, walnuts, and hemp seeds: Also good sources of ALA.
- Algae-based omega-3 supplements: A direct vegan source of EPA and DHA, derived from the same microalgae that fish consume, essentially going straight to the source.
Nuts and Seeds: Yes, Every Single Day
A Small Handful, a Big Impact
Just one small handful a day of mixed walnuts, almonds, hazelnuts, or pistachios (unsalted, always) is enough to make a measurable difference to your health. Vary them throughout the week, since each type brings a unique nutritional profile.
And seeds? Far from being bird food, they’re concentrated nutritional powerhouses: flaxseed, chia, sunflower, and pumpkin seeds are all excellent choices. Sprinkle them over yogurt, soups, salads, or porridge and you’ve instantly upgraded your meal.
What Makes Them So Good?
Nuts and seeds are densely packed with:
- Unsaturated fats (both monounsaturated and polyunsaturated), which support heart and metabolic health
- Dietary fibre, which feeds beneficial gut bacteria and promotes satiety
- Plant protein, making them an important source for vegetarian and vegan diets
- Vitamins and minerals: vitamin E, magnesium, zinc, selenium, B vitamins
- Polyphenols and phytosterols, which have anti-inflammatory and cholesterol-lowering properties
Walnuts, in particular, are the richest nut source of ALA omega-3 fatty acids and have been specifically linked to cognitive health. A landmark review published in Nutrients (PMC) found that regular walnut consumption is associated with better memory, processing speed, and overall cognitive function, especially in older adults.
Practical Tips for Daily Inclusion
| Food | Daily Portion | Best Uses |
|---|---|---|
| Walnuts | 4–5 halves (~30g) | Snack, on salads, in oatmeal |
| Almonds | 20–25 nuts (~30g) | Snack, blended into smoothies |
| Pistachios | Small handful (~30g) | Snack, on yogurt |
| Hazelnuts | Small handful (~30g) | Mixed with dark chocolate |
| Flaxseeds (ground) | 1 tablespoon | Stirred into yogurt, soups |
| Chia seeds | 1–2 tablespoons | Puddings, smoothies, sprinkled on salads |
| Pumpkin seeds | 1 tablespoon | On salads, soups, as a snack |
Important note: Choose unsalted, raw or lightly toasted versions. Heavily salted or sugar-coated nuts negate many of the benefits, and add unnecessary sodium or refined sugar to your diet.
If someone gives you a look for snacking on walnuts mid-morning, smile knowingly: you’re feeding your brain. They’re probably just feeding their hunger.
The Bigger Picture: Good Fats as Part of a Balanced Diet
These three food groups, extra virgin olive oil, oily fish, and nuts and seeds, aren’t isolated superfoods. They work best as part of a broader Mediterranean-style dietary pattern, which the scientific literature consistently identifies as one of the most protective dietary approaches against cardiovascular disease, metabolic syndrome, type 2 diabetes, cognitive decline, and certain cancers.
The key principles to remember:
- Replace, don’t just add: Swap saturated and trans fats (butter, processed snacks, fried foods) for unsaturated fat sources rather than simply adding more fat on top of an already calorie-dense diet.
- Minimise processing: Whole nuts beat nut butters with added palm oil; fresh or frozen fish beats reconstituted fish products; cold-pressed EVOO beats refined olive oil.
- Variety matters: Rotate your fat sources throughout the week to cover the full spectrum of fatty acids and micronutrients.
- Portion awareness: Healthy fats are still calorie-dense (~9 kcal per gram). The goal is quality and consistency, not unlimited quantities.
Key Takeaways
- Extra virgin olive oil is the best fat for both raw use and moderate cooking. Rich in monounsaturated fats and antioxidants.
- Oily fish (sardines, anchovies, mackerel) should appear on your plate 2–3 times per week for their EPA and DHA omega-3 content.
- A daily handful of mixed nuts and seeds delivers essential fatty acids, fibre, protein, and micronutrients that support heart, brain, and metabolic health.
- These foods work best as part of a varied, whole-food dietary pattern. Not as magic bullets in isolation.
References and Sources
- Guasch-Ferré M, et al. (2022). Olive Oil Consumption and Cardiovascular Risk. JAMA Internal Medicine. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2831265
- Chauhan A, Chauhan V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC7071526/
- European Food Safety Authority (EFSA). (2012). Scientific Opinion on the Tolerable Upper Intake Level of Eicosapentaenoic Acid (EPA), Docosahexaenoic Acid (DHA) and Docosapentaenoic Acid (DPA). EFSA Journal.
- World Health Organization (WHO). (2023). Healthy Diet – Fact Sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
- Schwingshackl L, Hoffmann G. (2014). Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids in Health and Disease.
- Simopoulos AP. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients.
