The Essential Guide to Healthy Fats and Their Benefits

Fat is an essential part of a healthy diet, but not all fats are created equal. Omega-3 fatty acids, found in fish, dark leafy greens, flaxseeds, hempseeds, and walnuts, are considered the healthiest fats, yet many people don't consume enough of them. The Dietary Guidelines recommend a balance of fat sources, with fat making up 20-35% of daily caloric intake and less than 10% coming from saturated fats. Omega-3s support heart health, lower the risk of cancer and cognitive disease, and may alleviate depression. While saturated fat has been linked to increased risk of heart disease, recent studies suggest a more complex relationship. It may be healthier to replace saturated fat with unsaturated fats, such as monounsaturated and polyunsaturated fats.