What is the best source of fat and oils? A guide to making healthy choices

October 31, 2025 •

5 min read

Not all fats are created equal, and consuming the right kinds is essential for everything from heart health to nutrient absorption. This article provides a comprehensive look into what is the best source of fat and oils for a balanced diet, helping you navigate your options with confidence.

Quick Summary

Healthy fats, particularly monounsaturated and polyunsaturated types, are crucial for supporting heart health and brain function. The best sources include fatty fish, nuts, seeds, avocados, and specific plant-based oils, while saturated and trans fats should be limited.

Key Points

Prioritize Unsaturated Fats: Focus on incorporating monounsaturated and polyunsaturated fats from sources like olive oil, avocados, nuts, and fatty fish into your diet.
Embrace Omega-3s from Fish: Fatty fish, including salmon, sardines, and mackerel, are excellent sources of the most beneficial omega-3 fatty acids, EPA and DHA, which support heart and brain health.
Choose the Right Oil for Cooking: Match the oil to your cooking method; extra virgin olive oil is ideal for low heat, while avocado oil is a better choice for high-heat cooking due to its stability.
Don't Overlook Nuts and Seeds: Walnuts, chia seeds, and flaxseeds provide not only healthy fats but also fiber, protein, and antioxidants, contributing to overall well-being.
Minimize Unhealthy Fats: Limit your consumption of saturated fats found in red meat and full-fat dairy, and avoid all artificial trans fats present in many processed and fried foods.

The Role of Fat in a Healthy Diet

For decades, fat was demonized and vilified as the primary culprit behind weight gain and heart disease. However, modern nutritional science paints a much more nuanced picture, revealing that not all fats are created equal. In fact, certain types of fat are vital for human health, providing energy, aiding in the absorption of fat-soluble vitamins (A, D, E, and K), and supporting cell function. The key to a healthy diet is not eliminating fat entirely, but rather distinguishing between beneficial fats and those that can harm your health.

Healthy Fats: The Good Guys

Healthy fats are primarily found in plant-based foods, nuts, seeds, and fatty fish. These are typically liquid at room temperature and are known for their positive impact on cardiovascular health by lowering 'bad' LDL cholesterol and raising 'good' HDL cholesterol.

Monounsaturated Fats (MUFAs)

MUFAs have one double bond in their carbon chain and are a staple of heart-healthy diets like the Mediterranean diet. They are known for their anti-inflammatory properties and their ability to improve cholesterol levels.

Excellent sources of MUFAs include:

Extra Virgin Olive Oil: Considered a gold standard, EVOO is rich in oleic acid and powerful antioxidants, offering significant heart-protective benefits.
Avocados: A unique fruit packed with monounsaturated fats, fiber, potassium, and antioxidants.
Nuts and Nut Butters: Almonds, cashews, pecans, and hazelnuts are great sources, along with natural almond or peanut butter.
Seeds: Sesame and pumpkin seeds contain a good amount of these healthy fats.

Polyunsaturated Fats (PUFAs)

PUFAs contain more than one double bond and are considered 'essential' fats because the body cannot produce them on its own. They must be obtained through diet and are critical for brain function and cell growth. PUFAs are divided into two main types: omega-3 and omega-6 fatty acids.

Omega-3 Fatty Acids (EPA, DHA, ALA): These are particularly beneficial for heart and brain health, with EPA and DHA being the most potent forms.

Fatty Fish: Salmon, mackerel, herring, sardines, and anchovies are the best dietary sources of EPA and DHA.
Plant-Based Sources: Flaxseeds, chia seeds, and walnuts are excellent sources of ALA, which the body can convert into EPA and DHA in small amounts.
Algal Oil: A vegan-friendly source of preformed DHA and EPA.

Omega-6 Fatty Acids: While also essential, a balance between omega-3 and omega-6 is important. Modern Western diets often have an imbalance, with too many omega-6s, which can contribute to inflammation.

Sources: Sunflower seeds, walnuts, and oils like sunflower and corn oil are rich in omega-6s.

Unhealthy Fats: What to Limit or Avoid

For optimal health, it is wise to limit your intake of saturated fats and completely avoid artificial trans fats. Both have been shown to negatively impact heart health by raising 'bad' LDL cholesterol.

Saturated Fats

Found predominantly in animal products and some tropical oils, saturated fats are typically solid at room temperature.

Sources: Red meat, full-fat dairy products (butter, cheese), coconut oil, and palm oil.
Guidance: While a small amount is not harmful, it's best to consume saturated fat in moderation and replace it with healthier unsaturated fats whenever possible.

Trans Fats

Artificial trans fats are created through a process called hydrogenation to improve the shelf life and stability of liquid oils. They are considered the most harmful type of fat.

Sources: Processed snacks, fried foods, and baked goods often contain partially hydrogenated oils.
Guidance: Due to significant health risks, many countries have banned or severely restricted their use. Always check ingredient lists for 'partially hydrogenated oil' and avoid them completely.

Top Sources of Healthy Fats and Oils

Incorporating healthy fats into your diet is easier than you might think. Here are some of the best choices:

Extra Virgin Olive Oil: Ideal for salad dressings, marinades, and low-to-medium heat cooking, offering anti-inflammatory benefits and powerful antioxidants.
Avocados: Add slices to sandwiches, salads, and wraps, or make a fresh guacamole. They are loaded with fiber and healthy fats.
Fatty Fish: Aim for two servings per week of salmon, mackerel, or sardines. Grilling, baking, or broiling is recommended over frying.
Nuts and Seeds: A handful of nuts like walnuts or a sprinkle of chia and flaxseeds on oatmeal or yogurt is a great snack. Choose unsalted and unsweetened varieties.
Nut Butters: Use natural almond or peanut butter without added sugars or hydrogenated oils on toast or with fruit.
Cooking Oils: For high-heat cooking, options like avocado oil and canola oil are more stable and suitable.

Comparing Common Cooking Oils

When it comes to cooking, selecting the right oil is crucial, not only for flavor but also for nutritional stability under heat. Here is a comparison of some popular options:


Oil	Primary Fat Type	Best For	Smoke Point	Notes
Extra Virgin Olive Oil	Monounsaturated	Dressings, low-to-medium heat cooking, sautéing	~350-375°F	Rich in antioxidants, powerful flavor. Avoid high heat.
Avocado Oil	Monounsaturated	High-heat cooking, roasting, frying	~510-520°F	Neutral flavor, versatile, highly stable under heat.
Canola Oil	Monounsaturated/Polyunsaturated	Baking, frying, general cooking	~400°F	Neutral flavor, inexpensive. Good balance of MUFA and PUFA.
Coconut Oil	Saturated	Baking, sautéing, certain cuisines	~350°F	Strong coconut flavor (virgin), solid at room temp. High in saturated fat.
Sunflower Oil	Polyunsaturated (High-Oleic)	Frying, baking, general cooking	~440-520°F	Neutral flavor, high smoke point. Choose high-oleic varieties.

Conclusion: Making Informed Choices

Ultimately, there is no single "best" source of fat and oils, but rather a spectrum of healthy choices to incorporate into a balanced diet. By prioritizing unsaturated fats from whole foods like fatty fish, nuts, and seeds, and choosing less processed oils like extra virgin olive oil and avocado oil, you can support your heart, brain, and overall health. Remember to read labels, be mindful of saturated fat intake, and avoid artificial trans fats completely. The goal is to focus on quality and variety, ensuring your body receives the beneficial nutrients it needs to thrive. For personalized guidance, consult a registered dietitian.

Heart Foundation of New Zealand offers valuable tips on incorporating healthy nuts and seeds for better heart health.

Frequently Asked Questions

The main types of healthy fats are monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids. These are primarily found in plant-based sources, nuts, seeds, and fatty fish.

Coconut oil is high in saturated fat, which has historically been linked to increased LDL (bad) cholesterol. While some studies present conflicting data, most health organizations still recommend limiting its consumption in favor of unsaturated fats.

There is no single recommendation, as individual needs vary. However, health experts generally suggest aiming for 20–35% of your daily calories from fat, with less than 10% coming from saturated fat. The emphasis should be on replacing saturated fat with healthier options rather than reducing total fat intake.

Plant sources like flaxseeds, chia seeds, and walnuts provide alpha-linolenic acid (ALA), which the body converts to EPA and DHA. However, this conversion is very inefficient, so direct sources of EPA and DHA from fatty fish or algal oil are often recommended for optimal intake.

For high-heat cooking like frying and roasting, avocado oil is one of the best choices due to its high smoke point and neutral flavor. Other suitable options include high-oleic sunflower oil and refined olive oil.

To reduce unhealthy fats, limit processed and fried foods, opt for lean protein and lower-fat dairy products, and replace solid cooking fats like butter and lard with liquid, plant-based oils like olive or canola.

Incorporate healthy fats by adding avocado to sandwiches, topping salads with nuts and seeds, cooking with olive oil, or snacking on a handful of walnuts. These small swaps can make a big difference.