What is the healthiest fat in the world? Debunking the myth of a single super-fat

October 7, 2025 •

4 min read

According to the World Health Organization, limiting total fat intake to less than 30% of total energy and replacing saturated and trans fats with unsaturated fats is key to a healthy diet. While there's no single answer to what is the healthiest fat in the world, the truth lies in understanding the different types of fats and prioritizing variety from whole food sources.

Quick Summary

This guide explains why no single fat holds the title of "healthiest," outlining the benefits of unsaturated fats like monounsaturated and polyunsaturated types found in fish, nuts, and oils. It details which fats to limit or avoid and offers practical tips for incorporating nutrient-dense fat sources into your meals for better health.

Key Points

No Single 'Healthiest Fat': The most beneficial approach is to incorporate a variety of healthy unsaturated fats from different food sources rather than relying on one type.
Unsaturated Fats are Best: Prioritize monounsaturated and polyunsaturated fats found in foods like olive oil, avocados, nuts, seeds, and fatty fish.
Limit Saturated and Avoid Trans Fats: Restrict your intake of saturated fats from animal products and tropical oils, and completely eliminate industrially produced trans fats.
Omega-3s are Critical: Fatty fish are a prime source of EPA and DHA, essential omega-3s for brain and heart health. Aim for at least two servings per week.
Olive Oil vs. Avocado Oil: Use olive oil for low-to-medium heat cooking and dressings, and avocado oil for high-heat cooking due to its higher smoke point.
Integrate Whole Foods: Eating whole food sources like nuts, seeds, and avocados provides fiber and additional nutrients alongside healthy fats.
Read Labels and Cook at Home: Check nutrition labels for trans fats (hydrogenated oils) and cook at home with healthy oils to control fat quality.

Understanding the Different Types of Dietary Fats

Fats are a crucial macronutrient, providing energy, aiding in vitamin absorption, and supporting brain and heart health. However, not all fats are created equal. The health impact of a fat is determined by its chemical structure. The primary categories include unsaturated, saturated, and trans fats.

Unsaturated Fats

These are often called "good fats" and are liquid at room temperature. They are known for their heart-healthy properties, including lowering bad (LDL) cholesterol levels and increasing good (HDL) cholesterol. There are two main types:

Monounsaturated Fats (MUFAs): Found in plant-based foods, MUFAs have anti-inflammatory properties and contribute to heart health. Key sources include olive oil, avocados, almonds, and peanuts.
Polyunsaturated Fats (PUFAs): Essential for cell growth and brain function, PUFAs include omega-3 and omega-6 fatty acids, which the body cannot produce on its own. Omega-3s are especially beneficial for reducing blood triglycerides and inflammation, protecting against heart disease and strokes. Sources include fatty fish like salmon and mackerel, flaxseeds, walnuts, and canola oil.

Saturated Fats

Typically solid at room temperature, saturated fats are mainly found in animal products like red meat, butter, cheese, and full-fat dairy. Some plant-based fats, most notably coconut oil and palm oil, are also high in saturated fat. Health authorities, including the American Heart Association (AHA), recommend limiting saturated fat intake to less than 6% of total daily calories, as high levels can raise LDL (bad) cholesterol and increase the risk of heart disease.

Trans Fats

These are the most harmful type of fat and offer no known health benefits. Trans fats raise LDL cholesterol and lower HDL cholesterol, significantly increasing the risk of heart attacks and stroke. While small amounts occur naturally in some animal products, most trans fat is industrially produced through a process called partial hydrogenation. Artificial trans fats are found in many processed foods, such as certain margarines, fried foods, and baked goods. Due to the severe health risks, many health organizations advocate for their elimination from the food supply.

The Top Contenders for 'Healthiest Fat' and How They Stack Up

While no single fat is a cure-all, focusing on high-quality unsaturated fats from whole foods is the best strategy. Here are some of the most lauded sources:

Extra Virgin Olive Oil (EVOO)

EVOO is a cornerstone of the heart-healthy Mediterranean diet. It is rich in monounsaturated fats (oleic acid) and powerful antioxidants called polyphenols, which combat inflammation. Extensive research confirms its link to a lower risk of cardiovascular disease. EVOO is best used for dressings and low- to moderate-heat cooking, as its beneficial compounds can degrade at high temperatures.

Fatty Fish (Salmon, Mackerel, Sardines)

Often considered one of the best sources of fat, fatty fish are packed with the essential omega-3 fatty acids EPA and DHA. The AHA recommends at least two servings of fatty fish per week for heart health. These fats are critical for brain function, reducing inflammation, and regulating heart rhythm.

Avocados and Avocado Oil

Avocados are rich in monounsaturated fats, fiber, and potassium. Avocado oil is a popular choice for cooking because of its mild flavor and exceptionally high smoke point (up to 520°F or 270°C). Like olive oil, it contains a high percentage of oleic acid, which benefits cholesterol management.

Nuts and Seeds

Nuts and seeds are excellent sources of both monounsaturated and polyunsaturated fats, along with fiber and plant protein. Flaxseeds, chia seeds, and walnuts are especially noteworthy for their high omega-3 (ALA) content, while almonds and sunflower seeds are rich in other healthy fats. A handful of nuts or a sprinkle of seeds is a great way to incorporate more healthy fat into your diet.

Comparison of Healthy Fat Sources


Source	Primary Fat Type	Key Health Benefits	Best Use	Notes
Extra Virgin Olive Oil	Monounsaturated	Lower LDL, higher HDL, anti-inflammatory antioxidants.	Salad dressings, moderate-heat sauteing.	Contains polyphenols, best unheated or gently heated.
Fatty Fish (Salmon)	Omega-3 Polyunsaturated	Lowers triglycerides, reduces heart disease risk, brain health.	Baking, grilling, pan-searing.	A rich source of EPA and DHA.
Avocado Oil	Monounsaturated	Lowers LDL, anti-inflammatory, antioxidants.	High-heat cooking, roasting, frying.	Very high smoke point, mild flavor.
Walnuts	Omega-3 (ALA) Polyunsaturated	Brain health, heart health, rich in fiber.	Snacking, baking, topping salads.	A great plant-based omega-3 source.

How to Incorporate Healthy Fats into Your Diet

Integrating healthy fats doesn't have to be complicated. By making simple substitutions and additions, you can enhance the nutritional value of your meals:

Swap Butter for Oil: Use olive oil for sauces and dressings, and avocado oil for high-heat cooking like frying and roasting.
Add Avocado: Mash avocado on toast instead of butter, or slice it into sandwiches and salads for a creamy texture.
Snack on Nuts and Seeds: Replace processed snacks with a handful of almonds, walnuts, or chia seeds.
Eat More Fish: Aim for at least two servings of fatty fish like salmon or mackerel each week. Canned versions are a convenient and affordable option.
Make Your Own Dressing: Whisk together extra virgin olive oil with vinegar and herbs for a healthier, preservative-free salad dressing.
Choose Lower-Fat Dairy: Opt for low-fat dairy products to reduce saturated fat intake, while still enjoying the benefits of dairy.

Conclusion: The Best Fat is a Balanced Approach

Ultimately, the idea of a single "healthiest fat in the world" is misleading. The best strategy for a nutritious diet is to focus on replacing unhealthy fats with a variety of beneficial, unsaturated fats from different whole food sources. This balanced approach, centered on nuts, seeds, avocados, and fatty fish, provides a broad spectrum of nutrients and essential fatty acids that work synergistically to support heart health, brain function, and overall well-being. By prioritizing these diverse and nutrient-rich sources, you can ensure your diet is not just healthy, but optimized for long-term health.

For further information on healthy eating patterns, visit The Nutrition Source at Harvard's T.H. Chan School of Public Health.

Frequently Asked Questions

Extra Virgin Olive Oil is exceptionally healthy, rich in monounsaturated fats and anti-inflammatory compounds. It is excellent for low-to-medium heat cooking and dressings. For high-heat cooking like frying, avocado oil is often a better choice due to its higher smoke point.

Coconut oil is high in saturated fat, which has been linked to increased LDL (bad) cholesterol, particularly when replacing unsaturated fats. While some claims suggest benefits from its MCTs, most health authorities advise limiting saturated fat intake and prioritizing unsaturated fat sources.

Both are healthy, but they have different chemical structures and sources. Monounsaturated fats are found in olive oil, avocados, and nuts, while polyunsaturated fats include the essential omega-3s and omega-6s found in fatty fish, flaxseeds, and walnuts.

Trans fats are industrially produced and have been shown to raise LDL (bad) cholesterol while lowering HDL (good) cholesterol, significantly increasing the risk of heart disease. They offer no health benefits and are best completely avoided.

Plant-based sources of omega-3 (ALA) include flaxseeds, chia seeds, walnuts, and soybeans. For the more potent EPA and DHA forms found in fish, vegans can use algae-based supplements.

It's best to get fats from a combination of both. Whole food sources like nuts, seeds, and avocados provide additional fiber, protein, and nutrients. Healthy oils like olive and avocado oil are beneficial for cooking and adding to dishes.

Add avocado slices to salads and sandwiches, sprinkle nuts or seeds on yogurt and cereals, cook with healthy oils like olive or canola, and incorporate fatty fish like salmon into your weekly menu.