Healthy Fats (Omega-3 & More)
(Essential Fatty Acids & Monounsaturated Fats)
Healthy fats are essential for brain function, hormone production, and nutrient absorption. Focus on omega-3 fatty acids, monounsaturated fats, and other beneficial lipids that support optimal health and reduce inflammation.
Primary Functions
Health Benefits
Heart Health
Strong EvidenceReduces triglycerides, bad cholesterol, and risk of heart disease
Brain Function
Strong EvidenceSupports cognitive function, memory, and may reduce risk of dementia
Inflammation Reduction
Strong EvidencePowerful anti-inflammatory effects that help with arthritis and autoimmune conditions
Nutrient Absorption
Strong EvidenceEssential for absorbing fat-soluble vitamins A, D, E, and K
Hormone Balance
Strong EvidenceCritical for production of hormones including testosterone and estrogen
Deficiency Symptoms
Latest Research
Higher omega-3 levels are associated with slower brain aging and better mood
Mediterranean diet rich in healthy fats shows strong cardiovascular benefits
Plant-based omega-3s (ALA) convert poorly to EPA/DHA (only 5-10% conversion)
Quality of fats matters more than total fat intake for health outcomes
Practical Tips
Choose wild-caught fish and grass-fed meats when possible
Add nuts and seeds to salads, yogurt, and smoothies
Use avocado as a spread instead of butter or margarine
Cook vegetables in olive oil to increase nutrient absorption
Include fatty fish 2-3 times per week for optimal omega-3 intake