Healthy Fats
The macronutrient that went from villain to vital—and why quality matters most
The Big Picture
For 50 years, Americans were told to avoid fat. "Low-fat" became synonymous with healthy. Food companies removed fat and replaced it with sugar.
The result? Obesity and diabetes exploded.
It turns out the "low-fat" advice was wrong—or at least dangerously oversimplified. Not all fats are equal. Some fats promote inflammation and disease. Others reduce inflammation and are essential for brain function, hormone production, and vitamin absorption.
The question isn't "how much fat?" It's "which fats?"
The Three Types of Dietary Fat
| Type | Structure | State at Room Temp | Main Sources |
|---|---|---|---|
| Saturated | No double bonds (rigid chains) | Solid | Butter, beef fat, coconut oil |
| Monounsaturated (MUFA) | One double bond (one kink) | Liquid | Olive oil, avocados, nuts |
| Polyunsaturated (PUFA) | Multiple double bonds (multiple kinks) | Liquid | Fish oil, flaxseed, walnuts |
The key insight: The molecular structure determines how fats behave in your body—whether they promote or reduce inflammation, and how they affect your cardiovascular system.
What ISP Students Learn
Lesson 1: The Omega Balance—Why Ratios Matter
Omega-3 and omega-6 are both polyunsaturated fats. Both are "essential" (your body can't make them). But they have opposite effects:
| Type | Effect | Sources |
|---|---|---|
| Omega-6 | Pro-inflammatory (necessary, but can be excessive) | Vegetable oils (corn, soybean, sunflower), processed foods |
| Omega-3 | Anti-inflammatory | Fatty fish, flaxseed, chia seeds, walnuts |
The problem: The typical American diet has an omega-6 to omega-3 ratio of 15:1 to 20:1. Traditional diets were closer to 2:1 or 3:1.
Why it matters: Chronic excess omega-6 creates a pro-inflammatory environment linked to heart disease, arthritis, and cognitive decline.
The fix:
- Increase omega-3: Eat fatty fish 2-3x/week, add flaxseed, choose walnuts
- Decrease omega-6: Reduce fried foods, processed snacks, and vegetable oils
What this means for athletes: Inflammation is the enemy of recovery. A better omega ratio = faster recovery and less chronic soreness.
Lesson 2: The Three Omega-3s (They're Not All Equal)
| Type | Source | Conversion to Active Forms |
|---|---|---|
| ALA (alpha-linolenic acid) | Flaxseed, chia, walnuts | Only 5-10% converts to EPA/DHA |
| EPA (eicosapentaenoic acid) | Fatty fish, algae | Active form—anti-inflammatory |
| DHA (docosahexaenoic acid) | Fatty fish, algae | Active form—brain and eye health |
The key insight: Plant omega-3s (ALA) are good, but your body struggles to convert them to the active forms (EPA/DHA). Fatty fish provides EPA and DHA directly.
For athletes:
- EPA → Reduces inflammation, supports recovery
- DHA → Brain function, reaction time, mood
What this means: If you eat fish, you're covered. If you're plant-based, consider algae-based EPA/DHA supplements (where fish get theirs originally).
Lesson 3: Monounsaturated Fats—The Mediterranean Secret
Monounsaturated fats (MUFAs) are the cornerstone of the Mediterranean diet—the most researched healthy eating pattern in the world.
What MUFAs do:
- Lower LDL ("bad") cholesterol without lowering HDL ("good")
- Improve insulin sensitivity
- Reduce inflammation
- Support brain health (brain is 60% fat)
Best sources:
| Food | MUFA Content | Additional Benefits |
|---|---|---|
| Olive oil (extra virgin) | 73% | Polyphenols, antioxidants |
| Avocados | 71% | Fiber, potassium |
| Almonds | 62% | Protein, vitamin E |
| Macadamia nuts | 59% | Lowest omega-6 of any nut |
| Pecans | 57% | Antioxidants |
What this means for athletes: MUFAs are your default fat. Use olive oil for cooking (low-medium heat) and dressings. Eat avocados and nuts regularly.
Lesson 4: Saturated Fat—Context Matters
Saturated fat is controversial. Here's what we actually know:
The old view: All saturated fat is bad. Avoid it completely.
The updated view: It's complicated.
| Source | Verdict | Notes |
|---|---|---|
| Processed meat | Avoid | Saturated fat + nitrates + sodium = bad combo |
| Butter | Limit | Neutral to slightly negative for heart health |
| Cheese | Moderate | "Food matrix effect" — fermented dairy may be protective |
| Coconut oil | Moderate | MCTs are metabolized differently, but LDL still rises |
| Dark chocolate | Enjoy | Stearic acid doesn't raise LDL; polyphenols help |
The consensus: Replace saturated fat with unsaturated fat when possible. But replacing it with refined carbs is WORSE than keeping the saturated fat.
What this means for athletes: Don't fear saturated fat, but don't seek it out either. Focus on getting enough omega-3 and MUFA—saturated fat will take care of itself.
Lesson 5: Trans Fats—The One Fat to Actually Avoid
Trans fats are the only dietary fat that's unambiguously harmful:
- Raises LDL cholesterol
- Lowers HDL cholesterol
- Increases inflammation
- Linked to heart disease, diabetes, and cognitive decline
Where trans fats hide:
- Partially hydrogenated oils (check ingredient lists)
- Fried restaurant foods
- Some margarines and shortenings
- Packaged baked goods
The FDA banned artificial trans fats in 2018, but small amounts can still appear (anything under 0.5g per serving can be labeled "0g trans fat").
What this means for athletes: Check ingredient lists for "partially hydrogenated" anything. If you see it, avoid it.
The Best Fat Sources for Athletes
Tier 1: Eat Daily
- Extra virgin olive oil — Cooking, dressings, drizzling
- Avocados — Fiber + fat + potassium
- Nuts — Almonds, walnuts, macadamias (whole, not oil)
- Fatty fish — Salmon, sardines, mackerel (2-3x/week)
Tier 2: Eat Regularly
- Seeds — Flax, chia, hemp (omega-3), pumpkin (zinc)
- Eggs — Whole eggs (yolk has the nutrients)
- Dark chocolate — 70%+ cacao
- Cheese — Fermented dairy in moderation
Tier 3: Use Strategically
- Butter — Occasional use, not primary fat
- Coconut oil — High-heat cooking
- MCT oil — Sustained energy (some athletes benefit)
Minimize
- Vegetable/seed oils — Corn, soybean, sunflower (high omega-6)
- Fried foods — Oxidized fats, often trans fats
- Processed snacks — Usually use the cheapest oils
Key Takeaways
| Lesson | One-Liner |
|---|---|
| Quality over quantity | Type of fat matters more than amount |
| Fix the omega ratio | Increase omega-3, decrease omega-6 |
| Eat fish or supplement | Plant ALA doesn't fully convert to EPA/DHA |
| MUFA is your friend | Olive oil, avocados, and nuts are foundational |
| Trans fats = never | Check labels for "partially hydrogenated" |
How This Shows Up at ISP
Fat knowledge informs the Bio Skill Tree in MyPath:
- Fueling Consistency tracks omega-3 intake
- The "Fatty Fish 2x Week" challenge establishes a baseline habit
- Recovery Protocol includes anti-inflammatory fats
- Brain Health emphasizes DHA for cognitive performance
When ISP students choose fats, they're not guessing—they understand which fats support performance and which ones undermine it.
Common Questions
"Should I take fish oil supplements?"
If you eat fatty fish 2-3 times per week, you probably don't need them. If you don't eat fish, a quality fish oil or algae-based omega-3 supplement is worth considering.
"Is olive oil safe for cooking?"
Extra virgin olive oil is stable up to ~375-400°F (medium heat). For high-heat cooking (stir-fry, searing), use avocado oil or refined olive oil.
"What about coconut oil?"
Coconut oil raises LDL cholesterol, but the MCTs are metabolized differently than other saturated fats. Use it occasionally for high-heat cooking, but don't make it your primary oil.
Learn More
- Sports Nutritionists →
- Meat Guide →
- Joel Fuhrman on Nutrient Density →
- Mark Hyman on Food as Information →
"Fat isn't the enemy. The wrong fats in the wrong amounts are the enemy. Get your omega-3s, use olive oil liberally, and stop fearing the egg yolk."