What are the best plant fats? Your guide to healthy, plant-based fats

October 15, 2025 •

3 min read

According to a 2024 Harvard Health study, people whose diets favor plant-based fats live longer than those who eat more animal-based fat. But with so many options, what are the best plant fats for your health? This guide explores the most beneficial choices, from creamy avocados to omega-rich seeds.

Quick Summary

Explore the most beneficial plant fats, including nuts, seeds, and oils, that support cardiovascular health. Learn how incorporating monounsaturated and polyunsaturated plant fats helps manage cholesterol, reduce inflammation, and enhance overall well-being.

Key Points

Prioritize Unsaturated Fats: Monounsaturated and polyunsaturated fats from plants, like those in avocados and seeds, are linked to better heart health and cholesterol levels.
Embrace a Variety of Sources: Include a mix of nuts, seeds, avocados, and oils in your diet to ensure a wide range of nutrients, including essential omega-3s.
Select the Right Oil for Your Cooking: Match the oil's smoke point to your cooking method; use olive oil for low heat and dressings, and avocado oil or canola oil for high-heat frying.
Boost Your Omega-3 Intake with Plant Sources: Flaxseeds, chia seeds, and walnuts are excellent sources of alpha-linolenic acid (ALA), a crucial omega-3 fatty acid.
Consume Coconut Oil in Moderation: Despite being a plant fat, its high saturated fat content means most health experts recommend favoring unsaturated options for regular intake.
Focus on Smart Swaps: For maximum heart benefits, actively replace less healthy animal fats and refined carbs with plant fats, rather than just adding extra fat to your diet.

What Are Healthy Plant Fats?

Modern nutritional science recognizes the importance of healthy fats, particularly unsaturated fats found in plants, which can improve blood cholesterol levels, reduce inflammation, and support heart function. This is in contrast to saturated and trans fats, which are linked to an increased risk of heart disease. Understanding the types and sources of healthy plant fats is key to a heart-healthy diet.

The Science Behind Healthy Plant Fats

Unsaturated fats are categorized as monounsaturated or polyunsaturated, both of which are beneficial when used in place of less healthy fats.

Monounsaturated Fats (MUFAs): Found in foods like avocados, olive oil, and nuts (almonds, pecans), MUFAs are liquid at room temperature. Substituting saturated fats with MUFAs can lower LDL cholesterol, a risk factor for heart disease.
Polyunsaturated Fats (PUFAs): These include essential omega-3 and omega-6 fatty acids, vital for brain health and cell growth. Sources include walnuts, flaxseeds, sunflower seeds, and oils like corn and soy. PUFAs are considered effective at lowering LDL cholesterol.

Top Sources of The Best Plant Fats

A varied intake of these plant-based foods and oils provides essential fatty acids and nutrients.

Nuts and Seeds: Walnuts are a good source of omega-3 ALA. Chia and flaxseeds are rich in fiber, protein, and omega-3 ALA, with chia seeds having a higher ALA content. Almonds and pecans offer heart-healthy monounsaturated fats. Hemp seeds provide a balance of omega-3 and omega-6 fatty acids and protein. Pumpkin and sunflower seeds are good sources of PUFAs and minerals.
Avocados: Rich in monounsaturated fats, fiber, and potassium.
Plant-Based Cooking Oils: Extra Virgin Olive Oil (EVOO) is a good source of MUFAs and antioxidants, suitable for dressings and low-to-medium heat cooking. Avocado oil has a high smoke point and is excellent for high-heat cooking, providing MUFAs and antioxidants. Canola oil offers a balance of MUFAs and PUFAs and is versatile for various cooking methods.

Cooking with Plant-Based Fats: Choosing the Right Oil

Selecting an oil depends on its smoke point and your cooking method. High-smoke-point oils are best for frying, while oils with lower smoke points are suitable for dressings.

Comparison: Healthy Plant Oils


Feature	Extra Virgin Olive Oil	Avocado Oil	Canola Oil
Primary Fat Type	Monounsaturated	Monounsaturated	Poly- and Monounsaturated
Smoke Point	Medium (383°F/195°C)	High (460°F/238°C)	High (400°F/204°C)
Best For	Dressings, finishing, sautéing	High-heat cooking, frying, roasting	General cooking, baking, stir-frying
Flavor Profile	Distinct, peppery, grassy	Neutral, mild	Neutral
Nutrients	Antioxidants, Vitamin E	Antioxidants, Vitamin E	Omega-3 ALA

The Case of Coconut Oil: A Note on Saturated Plant Fat

Coconut oil is a plant-based fat but is high in saturated fat. Its impact on health is debated, with some research suggesting unique benefits from its medium-chain triglycerides (MCTs), but conclusive evidence is limited. Studies indicate it can raise both LDL and HDL cholesterol. Health organizations generally recommend limiting saturated fats and prioritizing unsaturated options for heart health. Thus, coconut oil should be consumed in moderation, with unsaturated plant oils preferred for regular use.

Conclusion: Making Smart Fat Swaps

Focusing on the quality of fat is crucial. Replacing saturated animal fats and refined carbohydrates with nutrient-rich plant fats can significantly benefit cardiovascular health. Strategic substitutions, like using olive oil instead of butter or avocado instead of mayo, are effective ways to increase healthy fat intake and support overall well-being.

For more information on the health benefits of plant fats, consult this article on eating more plant-based fat.

Frequently Asked Questions

Yes, for the most part. Plant fats are predominantly unsaturated, which can lower LDL (bad) cholesterol. Animal fats are generally higher in saturated fats and cholesterol. A Harvard study found that people who ate more plant-based fat had lower rates of heart disease and mortality.

The best plant fats for heart health are rich in monounsaturated and polyunsaturated fats. These include avocados, nuts (walnuts, almonds), seeds (chia, flax), and oils like extra virgin olive oil and avocado oil, which help lower bad cholesterol and reduce inflammation.

Chia seeds are considered the best plant-based source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Flaxseeds, hemp seeds, and walnuts are also excellent sources.

Avocado oil has a very high smoke point (460°F or 238°C), making it an ideal choice for high-heat cooking methods like searing, roasting, and deep-frying. Canola oil is also suitable for high-heat applications.

Coconut oil is high in saturated fat and remains a controversial topic. While it may raise HDL (good) cholesterol, it also raises LDL (bad) cholesterol. Most health authorities advise limiting its intake and favoring unsaturated plant oils for daily consumption.

You can add healthy plant fats by sprinkling nuts or seeds on salads and oatmeal, mashing avocado onto toast, swapping butter for olive oil, or using nut butter in smoothies and snacks. Strategic substitutions are key.

The body's conversion of ALA (from plants) to the active forms EPA and DHA is inefficient. For a strictly plant-based diet, an algae-based omega-3 supplement may be beneficial, as recommended by some health professionals.