When people hear the word “fat,” they often associate it with weight gain or health risks. However, fat is an essential macronutrient that plays a crucial role in the body’s functions. As a dietitian, I emphasize that not all fats are the same. Among them, unsaturated fats and fatty acids, particularly omega-3s like DHA and EPA, are essential for heart and brain health. Let’s dive into the details of these beneficial fats and how they impact your health.
What Are Unsaturated Fats?
Unsaturated fats are liquid at room temperature and are primarily found in plant-based oils, nuts, seeds, and fish. These fats help reduce bad cholesterol (LDL) and support overall cardiovascular health.
🔹 Monounsaturated Fats (MUFAs) – Found in olive oil, avocados, nuts, and seeds. These fats help lower LDL cholesterol while maintaining good cholesterol (HDL).
🔹 Polyunsaturated Fats (PUFAs) – Found in fatty fish, flaxseeds, walnuts, and vegetable oils. These include omega-3 and omega-6 fatty acids, which play crucial roles in reducing inflammation, brain function, and cardiovascular health.
📌 Scientific Evidence:
A study published in the Journal of the American College of Cardiology found that replacing saturated fat with unsaturated fats reduces heart disease risk by 30%. The American Heart Association (AHA) recommends that 20–35% of daily calories should come from fat, with most from unsaturated sources.
The Importance of DHA & EPA (Omega-3 Fatty Acids)
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two types of omega-3 fatty acids primarily found in marine sources. These essential fats play a crucial role in maintaining heart and brain health.
✅ Brain Function & Development – DHA is a primary component of brain cell membranes and is essential for cognitive function, memory, and mental health. It is particularly important during pregnancy and infancy for brain development.
✅ Heart Health – EPA helps reduce inflammation, lower triglycerides, and support overall cardiovascular function.
✅ Anti-Inflammatory Properties – Both DHA and EPA help reduce chronic inflammation, which is linked to various diseases such as arthritis, heart disease, and neurodegenerative conditions.
✅ Eye Health – DHA is a major structural component of the retina and is essential for maintaining vision.
Best Sources of DHA & EPA (per 100g)
- Tuna：1300mg (DHA), 1400-1600(EPA)
- Mackerel: 1500-2000mg (DHA), 1500-1800(EPA)
- Sardine: 1000-1200mg (DHA), 1100-1800(EPA)
- Eel:1100mg (DHA),1500 (EPA)
- Other Fatty fish (herring, horse mackerel, saury,etc..)
💡 Tip: The recommended daily intake of DHA and EPA combined is around 250–500 mg for general health, but higher amounts may be beneficial for individuals with heart disease or inflammatory conditions.
Omega-3 vs. Omega-6: The Right Balance
Both omega-3 and omega-6 fatty acids are essential, meaning our bodies cannot produce them, so we must obtain them through our diet. However, modern diets tend to be too high in omega-6 and too low in omega-3, leading to an imbalance that can promote inflammation.
✅ Best Sources of Omega-3
- Fatty fish (salmon, mackerel, sardines..etc) for DHA, EPA
- Chia seeds, flaxseeds, walnuts
- Algae-based supplements (for plant-based diets)
✅ Best Sources of Omega-6:
- Sunflower, corn, and soybean oils
- Nuts and seeds
💡 Tip: Aim for a balanced ratio of omega-3 to omega-6 by incorporating more omega-3-rich foods while moderating processed vegetable oils high in omega-6.
Omega-9 : For your blood health
Unlike omega-3 and omega-6, omega-9 fatty acids are not considered essential because the body can produce them. However, consuming them through diet provides numerous benefits for blood health. Omega-9 helps reduce LDL (bad cholesterol) while increasing HDL (good cholesterol), which is essential for maintaining a healthy cardiovascular system.
✅ Best Sources of Omega-9:
- Olive, Canola, Rice oil
- Avocados
- Almonds & Cashews ＆Macadamia nuts
Common Myths About Unsaturated Fats
🚫 “All Fats Are the Same” – Unsaturated fats and essential fatty acids have many health benefits, while trans fats and excessive saturated fats can be harmful.
🚫 “You Don’t Need Omega-3 If You Eat Fish Occasionally” – Many diets lack sufficient omega-3 intake. Regularly consuming fatty fish or taking supplements ensures you meet your needs.
Tips for Optimizing Fat Intake
✅ Prioritize Unsaturated Fats – Choose olive oil, nuts, seeds, and fatty fish
✅ Incorporate DHA & EPA – Eat fatty fish or take omega-3 supplements.
✅ Limit Processed & Fried Foods – Avoid trans fats and excess unhealthy fats from processed foods.
✅ Balance Omega-3 & Omega-6 – Reduce processed vegetable oils and eat more omega-3-rich foods.
Final Thoughts
Unsaturated fats and essential fatty acids are not just beneficial—they are vital for overall health. Instead of fearing fat, focus on choosing high-quality sources and maintaining a balanced intake. Whether your goal is heart health, cognitive function, or inflammation control, a well-planned fat intake can significantly improve your well-being.
💡 If you have any questions about unsaturated fats or DHA & EPA, leave a comment below!
