“Fat makes you fat.” “All fats cause heart disease.” “Low-fat diets are the healthiest option.” These beliefs dominated nutrition advice for decades, leading millions to avoid all dietary fats—with disastrous consequences for public health.
What if everything you thought you knew about fats was wrong? Modern nutritional science has revealed a startling truth: not only are healthy fats not harmful, they’re absolutely essential for optimal health, brain function, and even weight management.
The reality is that the low-fat diet craze of the 1980s and 1990s coincided with unprecedented increases in obesity, diabetes, and metabolic syndrome. Meanwhile, populations consuming traditional diets rich in certain fats—like Mediterranean communities—have enjoyed exceptional longevity and heart health.
At iFitCenter, we’re diving deep into the science behind healthy fats to help you make informed choices about this essential nutrient. This comprehensive guide separates fact from fiction, exploring the difference between fats that heal and fats that harm.
By the end of this article, you’ll understand:
- Which fats deserve a place in your daily diet
- How healthy fats benefit your body at the cellular level
- The surprising connection between fat consumption and maintaining a healthy weight
- The best sources of beneficial fats to incorporate into your meals
- How to distinguish between misleading marketing and evidence-based nutrition
It’s time to move from fear to freedom in your relationship with dietary fat—your body will thank you.
What Are Healthy Fats? Understanding the Basics
Dietary fats are one of the three essential macronutrients your body needs, alongside carbohydrates and proteins. Despite their bad reputation, fats are not villains but vital nutrients that serve as more than just energy storage. They’re foundational building blocks for every cell in your body.
Think of fats as both the construction materials and fuel for your body’s complex systems. Without adequate healthy fats, your body would struggle with everything from absorbing vitamins to producing hormones.
The Four Major Types of Dietary Fats
Not all fats are created equal. Understanding the different types is crucial for making informed dietary choices:
1. Saturated Fats
Saturated fats have gotten a bad rap for decades, but recent research has dramatically changed our understanding. These fats have chemical bonds that are “saturated” with hydrogen atoms, giving them stability and typically a solid structure at room temperature.
Contrary to long-held beliefs, saturated fats aren’t uniformly harmful. In fact, the Framingham study found that saturated fat intake was associated with lower BMI, lower body fat percentage, and a healthier waist-to-height ratio in both men and women.
Interestingly, there are two main types of saturated fats: even-chain (found primarily in red meat) and odd-chain (found in dairy products). Research suggests that dairy-derived saturated fats may actually have anti-inflammatory properties, while meat-derived saturated fats appear to be relatively neutral in their effects.
Common sources: Grass-fed butter, coconut oil, dark chocolate, eggs, and certain meats.
2. Monounsaturated Fats
Monounsaturated fats have one (“mono”) unsaturated carbon bond in their structure. This gives them a unique molecular shape that affects how they behave in your body. These fats remain liquid at room temperature but begin to solidify when refrigerated – similar to how olive oil can become cloudy when chilled.
These fats are widely recognized as beneficial for heart health. They help improve your cholesterol profile by increasing HDL (the “good” cholesterol) while reducing LDL (the “bad” cholesterol). Think of monounsaturated fats as the diplomatic peacekeepers in your cardiovascular system, helping maintain harmony between different types of cholesterol.
Common sources: Olive oil, avocados, nuts (especially macadamias, almonds, and hazelnuts), and seeds (like pumpkin and sesame).
3. Polyunsaturated Fats
Polyunsaturated fats have multiple (“poly”) unsaturated carbon bonds. These fats are always liquid at room temperature and even when refrigerated. The most important polyunsaturated fats are omega-3 and omega-6 fatty acids, which are considered “essential” because your body cannot produce them on its own – you must get them from food.
Think of omega-3 and omega-6 fatty acids as two sides of a physiological balance scale. Omega-3s are generally anti-inflammatory, while many omega-6s promote inflammation (which is necessary for immune function but problematic in excess). Modern diets often contain too much omega-6 and too little omega-3, tipping this balance toward chronic inflammation.
A healthy omega-6 to omega-3 ratio should be around 4:1, but the typical Western diet often reaches 20:1 or higher. This imbalance has been linked to numerous health issues, including cardiovascular disease and chronic inflammation.
Common sources of omega-3: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.
Common sources of omega-6: Sunflower oil, corn oil, soybean oil, and many seeds and nuts.
4. Trans Fats
There are two types of trans fats: naturally occurring and artificial. Naturally occurring trans fats are found in small amounts in some animal products and aren’t considered particularly harmful when consumed in modest amounts.
Artificial trans fats, however, are another story entirely. These are created through an industrial process called hydrogenation, which adds hydrogen atoms to liquid vegetable oils to make them more solid and extend shelf life. These artificial fats have been strongly linked to increased heart disease risk and inflammation.
To visualize the problem with artificial trans fats, imagine trying to fit a key (the fat) into a lock (your cell’s receptors). Natural fats have a shape that fits perfectly into your body’s “locks,” but artificial trans fats have been twisted into a shape your body doesn’t recognize or process properly. This is why consuming these fats can lead to cellular dysfunction.
Common sources: Margarine, shortening, many processed and fried foods. (The FDA has banned artificial trans fats, but they may still appear in some products manufactured before the ban.)
Quality Matters More Than Type of Fats
One of the most important recent discoveries in nutritional science is that the quality and processing of fats often matter more than their specific type. A minimally processed saturated fat may be healthier than a heavily processed polyunsaturated fat.
Consider this: extra virgin olive oil and refined vegetable oil are both primarily unsaturated fats, but they have dramatically different effects on your health. The difference lies in how they’re processed.
When fats are extracted using high heat, chemical solvents, deodorizers, and bleaching agents, their molecular structure can be damaged. These processing methods can create harmful compounds and strip away beneficial nutrients. It’s similar to the difference between a fresh apple and apple-flavored candy – both contain fruit sugar, but one is a whole food while the other is highly processed.
High-quality fats generally share these characteristics:
- Minimally processed (cold-pressed, unrefined)
- From healthy sources (grass-fed animals, organic plants)
- Protected from oxidation and heat damage
- Consumed as close to their natural state as possible
Low-quality fats, regardless of type, typically undergo extensive processing and may contain harmful additives or contaminants. Examples include hydrogenated oils, refined vegetable oils extracted with chemical solvents, and fats that have been repeatedly heated to high temperatures.
This quality distinction helps explain why some population studies find contradictory results regarding saturated fats. The health impact depends not just on the fat type, but on its quality, the foods it comes from, and the overall dietary context.
In the next section, we’ll explore the surprising research that has debunked many long-held fears about dietary fats, revealing how certain healthy fats can actually benefit your health rather than harm it.
Debunking the Danger: Are Fats Really Harmful?
For decades, dietary fat was blamed for rising heart disease rates. This fear of fat wasn’t based on complete evidence, but it shaped how generations approach food.
In the IFitCenter blog, we have made a content bank about the principles of healthy nutrition available to you completely free of charge. To access it, simply use the links below:
- Unhealthy Fats
- Healthy Cooking Oils
- The truth about cooking oils
- how to make healthy food taste good?
- why diets fail?
- preserving healthy muscle during weight loss
- manage food cravings
How Fat Became the Enemy
In the 1950s-60s, researchers noticed rising heart disease rates and pointed to dietary fat—especially saturated fat—as the likely culprit. By the 1980s, this theory transformed into nutritional dogma. Low-fat products crowded store shelves, and health authorities urged Americans to reduce fat intake dramatically.
Where Science Went Wrong
The anti-fat movement was built on incomplete science. Researchers made several key mistakes: they focused only on total cholesterol, treated all fats as identical, didn’t account for what replaced fat in the diet (usually sugar and refined carbs), and relied too heavily on observational studies that couldn’t prove cause and effect.
What New Research Shows
Recent high-quality studies have overturned many anti-fat beliefs. The Framingham Offspring Study found that people consuming more saturated and monounsaturated fats actually had better heart health markers. A major analysis in the British Medical Journal examining over one million people found no clear link between saturated fat and heart disease.
Meanwhile, as Americans reduced fat intake over recent decades, obesity and diabetes rates soared—largely because people replaced fat with refined carbohydrates and sugar.
Which Fats Are Actually Harmful?
While natural fats have been largely vindicated, artificial trans fats remain genuinely harmful. These industrially created fats increase inflammation, raise bad cholesterol, and boost heart disease risk. Similarly, highly processed oils and those repeatedly heated to high temperatures can form harmful compounds that trigger inflammation.
Quality Matters Most
How a fat is processed affects its health impact more than its type. Cold-pressed extra virgin olive oil retains natural benefits, while heavily refined vegetable oils processed with heat, chemical solvents, and bleaching agents lose beneficial nutrients and may contain harmful compounds.
Rethinking Saturated Fat
Saturated fat, once considered dangerous, now appears more neutral. Research shows different saturated fatty acids have varied effects. Dairy-derived saturated fats contain compounds with potential anti-inflammatory benefits. Stearic acid in dark chocolate appears to have neutral effects on cholesterol. These findings help explain why foods high in saturated fat often don’t correlate with increased disease risk in large studies.
As nutrition science evolves, we’re learning that rigid dietary rules rarely withstand scrutiny. With fats, quality and food context matter more than simple “good” versus “bad” categories.
“The single most significant misconception I encounter is treating all saturated fats as identical. Modern research shows us that dairy-derived saturated fats contain odd-chain fatty acids with potential anti-inflammatory properties, while stearic acid in dark chocolate appears to have neutral effects on cholesterol levels. This explains why foods high in certain saturated fats haven’t been consistently linked to increased disease risk, despite decades of being vilified. The molecular structure and food source matter tremendously.”
Dr. Babak Jamalian, Family Physician
Health Benefits of Healthy Fats: What Science Shows
Healthy fats aren’t just calories—they’re essential building blocks for your body with surprising benefits for overall health.
Cell Structure and Function
Every cell in your body is surrounded by a membrane made primarily of fat. These membranes control what enters and exits cells and enable cell communication. Omega-3 fatty acids are particularly important for maintaining proper membrane fluidity—like keeping your cells’ walls flexible yet strong.
Brain Health
Your brain is about 60% fat, making it one of your fattiest organs. DHA, an omega-3 fatty acid, is concentrated in brain cells and critical for brain function. Healthy fats help form myelin sheaths—protective coatings around nerve cells that allow electrical signals to travel efficiently, supporting everything from memory to mood.
Hormone Production
Cholesterol, often misunderstood as harmful, is actually the raw material for essential hormones like testosterone, estrogen, cortisol, and vitamin D. Without sufficient dietary fat, hormone production can suffer. Certain fats also improve hormone sensitivity—like how monounsaturated fats in olive oil and avocados enhance insulin response.
Steady Energy
Unlike carbohydrates, which can cause energy spikes and crashes, fats provide slow, sustained energy. They digest gradually, helping maintain consistent energy levels throughout the day. Medium-chain triglycerides (MCTs) in coconut oil offer a more immediate energy source through their unique metabolic pathway.
Vitamin Absorption
Vitamins A, D, E, and K are fat-soluble, meaning they can only be properly absorbed when consumed with fat. Without adequate dietary fat, these essential nutrients pass through your body unused. A simple example: a salad with carrots and greens needs some healthy fat, like olive oil dressing, to unlock its full nutritional value.
Reducing Inflammation
Chronic inflammation underlies many modern diseases. Omega-3 fatty acids have powerful anti-inflammatory effects, while excessive omega-6 fats (common in processed foods) can promote inflammation. For optimal health, aim for a balance between these fatty acids by increasing omega-3 sources like fatty fish, flaxseeds, and walnuts.
Heart Health Benefits
Perhaps most surprisingly, research now shows certain fats protect cardiovascular health. Monounsaturated fats improve cholesterol profiles by reducing harmful LDL while maintaining or increasing beneficial HDL. Omega-3s reduce triglycerides, lower blood pressure, and slow arterial plaque development. Even some saturated fats appear neutral or beneficial for heart health markers.
Blood Sugar Control
Healthy fats help stabilize blood sugar by slowing carbohydrate absorption. This prevents glucose spikes and crashes that can lead to insulin resistance over time. Mediterranean-style diets rich in olive oil and nuts consistently show benefits for metabolic health and diabetes prevention.
Healthy Fats and Weight Management: Breaking the Paradox
Contrary to popular belief, the right fats can actually help you maintain a healthy weight, despite having more calories per gram than other nutrients.
Why Fats Keep You Fuller Longer
Healthy fats slow digestion and trigger the release of satiety hormones that signal fullness. This natural appetite regulation prevents the frequent hunger that leads to overeating. Low-fat meals, in contrast, digest quickly, leaving you hungry sooner and more likely to snack.
Stable Blood Sugar, Fewer Cravings
Fats slow carbohydrate absorption, preventing blood sugar spikes and crashes that trigger cravings. Adding olive oil to vegetables or nut butter to fruit creates steady energy release and consistent blood sugar levels—particularly helpful for those prone to energy dips and subsequent snacking.
Why Low-Fat Diets Often Fail
The Framingham study found that people consuming more healthy fats had lower BMIs and less body fat. When people cut dietary fat, they typically increase carbohydrates—often refined ones—which can spike insulin, promote fat storage, and increase hunger. Many low-fat foods also contain added sugars for flavor, further undermining weight management.
Fat Adaptation for Better Metabolism
Consuming adequate healthy fats while limiting refined carbs helps your body become efficient at burning fat for fuel. This metabolic flexibility makes it easier to access stored body fat between meals and reduces the urgent hunger that leads to poor food choices.
Fats That Support Fat Loss
MCTs in coconut oil are quickly converted to energy rather than stored. Omega-3s reduce inflammation that can interfere with metabolism. Monounsaturated fats in olive oil and avocados have been linked to reduced abdominal fat—particularly important since belly fat carries greater health risks.
What Research Shows about Healthy Fats and Weight
Moderate to high-fat diets (emphasizing healthy sources) consistently support better long-term weight management than low-fat approaches. Mediterranean diets rich in olive oil, nuts, and fatty fish show favorable weight outcomes compared to low-fat diets, even with similar calorie intake.
“What surprises many of my patients is learning that higher healthy fat consumption is actually associated with lower BMI and reduced abdominal obesity. The Framingham Offspring Study clearly demonstrated this counterintuitive connection. When we replace refined carbohydrates with quality fats, we stabilize insulin response, enhance satiety signals, and optimize our body’s fat-burning mechanisms—a much more effective approach than traditional low-fat dieting.”
Dr. Babak Jamalian, Family Physician.
Best Food Sources of Healthy Fats: Healthy Fats Food
Understanding which foods contain which types of healthy fats helps you create a balanced diet. Here’s a comprehensive guide to the best sources of each fat type, focusing on quality and minimal processing.
Omega-3 Fatty Acid Sources
Omega-3s come in three main forms: EPA and DHA (most active in the body) and ALA (which your body partially converts to the other forms).
- EPA and DHA sources:
- Wild salmon (among the highest in omega-3 content)
- Mackerel (especially Atlantic mackerel)
- Sardines (bonus: low in mercury and inexpensive)
- Herring (contains both omega-3s and vitamin D)
- Anchovies (concentrated source used in many omega-3 supplements)
- Oysters (also rich in zinc and vitamin B12)
- ALA sources (plant-based):
- Flaxseeds and flaxseed oil (the richest plant source of omega-3s)
- Chia seeds (contain both omega-3s and soluble fiber)
- Walnuts (the only nut with significant omega-3 content)
- Hemp seeds (balanced ratio of omega-3 to omega-6)
- Soybeans and edamame (contain modest amounts of ALA)
- For vegetarians/vegans: Algal oil supplements provide pre-formed DHA directly, bypassing the need for conversion from ALA
Your body converts only 5-10% of plant ALA to EPA and DHA, so those avoiding fish may need higher intake of plant sources or algae-based supplements.
Monounsaturated Fat Sources
Monounsaturated fats, primarily oleic acid, help reduce inflammation and improve cholesterol profiles. Rich sources include:
- Olive oil (especially extra virgin): Contains 73% oleic acid, along with anti-inflammatory polyphenols
- Avocados and avocado oil: About 70% monounsaturated fat with additional fiber and potassium
- Nuts:
- Macadamias (the highest in monounsaturated fat at 80%)
- Hazelnuts (77% monounsaturated fat)
- Almonds (contain vitamin E alongside monounsaturated fat)
- Cashews (more modest levels but still beneficial)
- Seeds:
- Pumpkin seeds (high in monounsaturated fats and magnesium)
- Sesame seeds and tahini (sesame paste)
- Olives: Whole olives provide the same healthy fats as the oil with added fiber
- High-oleic sunflower or safflower oils: Specially bred to be high in monounsaturated rather than polyunsaturated fats
Polyunsaturated Omega-6 Sources
While we need to balance omega-6 with omega-3 intake, some omega-6 sources are healthy when consumed in moderation:
- Sunflower seeds: Rich in linoleic acid (an omega-6) and vitamin E
- Pumpkin seeds: Contain both omega-6 fatty acids and zinc
- Walnuts: Unique in providing both omega-3 and omega-6 fatty acids
- Pine nuts: High in omega-6 fatty acids and plant sterols
- Unrefined safflower and sunflower oils: When cold-pressed and unrefined
Healthier Saturated Fat Sources
Not all saturated fats have identical health effects. These sources contain higher-quality saturated fats with potentially beneficial properties:
- Coconut products: Rich in medium-chain triglycerides (MCTs), especially lauric acid (about 50% of coconut fat)
- MCT oil: Concentrated form of MCTs derived from coconut, used for quick energy
- Grass-fed butter: Contains vitamin K2, butyric acid, conjugated linoleic acid, and a healthier fatty acid profile than conventional butter
- Ghee (clarified butter): Butter with milk solids removed, suitable for higher-heat cooking
- Full-fat dairy from grass-fed animals: Contains beneficial odd-chain fatty acids with anti-inflammatory properties
- Dark chocolate: Contains stearic acid, a saturated fat that appears to have neutral effects on cholesterol
- Pasture-raised egg yolks: Contain a balanced mixture of saturated, monounsaturated, and polyunsaturated fats
Essential Storage and Cooking Guidelines
The way you store and use fats significantly impacts their health properties:
- For all oils: Store in dark glass bottles away from heat and light to prevent oxidation
- For high-heat cooking (above 375°F/190°C): Use saturated fats like coconut oil, butter, or ghee
- For medium-heat cooking: Olive oil, avocado oil, or high-oleic safflower oil
- Never heat: Flaxseed oil, fish oil, or other highly unsaturated oils
- Refrigerate: All omega-3 rich oils (flaxseed, fish oil) and nut oils
For optimal health benefits, incorporate a variety of these fat sources into your diet. Each type offers unique advantages, and together they provide comprehensive support for your body’s needs.
Common Misconceptions About Dietary Fats: Separating Fact from Fiction
Despite growing research clarifying the role of fats in nutrition, many outdated beliefs persist. Let’s address the most common misconceptions about dietary fats with evidence-based information.
“All Saturated Fat Is Bad”
This oversimplification ignores emerging research showing that saturated fats aren’t a monolithic category. The Framingham study found that higher saturated fat intake was actually associated with lower BMI and reduced abdominal fat. Different saturated fatty acids have varied effects on health markers, with dairy-derived saturated fats potentially offering anti-inflammatory benefits.
Current research suggests that the food source and quality of saturated fat matter more than the total amount. Unprocessed foods containing saturated fats often come packaged with beneficial nutrients that work synergistically with the fat.
“Fat-Free Foods Are Healthier”
When food manufacturers remove fat, they typically add sugar, salt, or artificial ingredients to compensate for lost flavor and texture. Many fat-free products contain more added sugar and calories than their full-fat counterparts, and lack the satiety factor that healthy fats provide.
Additionally, fat-free products often lack fat-soluble vitamins (A, D, E, and K) that require dietary fat for proper absorption. Choosing a whole food with natural fat content is generally more nutritious than processed fat-free alternatives.
“Eating Fat Makes You Fat”
This simplistic equation ignores how the body processes different nutrients. Dietary fat doesn’t automatically convert to body fat. In fact, healthy fats can actually support weight management by promoting satiety, stabilizing blood sugar, and supporting proper hormone function.
Multiple studies, including meta-analyses reviewing data from over a million participants, have found that diets incorporating adequate healthy fats show better long-term weight management outcomes than low-fat approaches. The key is consuming quality fats in appropriate amounts within an overall balanced diet.
“Cholesterol in Food Raises Blood Cholesterol”
The relationship between dietary cholesterol and blood cholesterol is much more nuanced than previously thought. For most people, the body compensates for cholesterol consumption by reducing its own production, resulting in minimal impact on blood levels.
Research now focuses more on cholesterol particle size and number rather than just total cholesterol. LDL particles come in different sizes, with small, dense particles associated with higher cardiovascular risk than larger, more buoyant ones. Healthy fats, particularly monounsaturated fats, may help improve the ratio of different cholesterol particles.
“All Vegetable Oils Are Healthy”
While plant-based oils can be part of a healthy diet, not all vegetable oils are created equal. The extraction and processing methods significantly impact an oil’s health properties. Many commercial vegetable oils undergo extensive processing with heat, chemical solvents, bleaching agents, and deodorizers—all of which can damage the fatty acids and create harmful compounds.
Additionally, most refined vegetable oils contain high amounts of omega-6 fatty acids, which can contribute to inflammation when consumed in excess relative to omega-3s. Cold-pressed, unrefined oils preserved in dark glass bottles generally retain more beneficial compounds than highly processed alternatives.
“The Body Doesn’t Need Dietary Fat”
This dangerous misconception ignores fat’s essential roles in human health. Essential fatty acids must come from food because your body cannot synthesize them. Without adequate dietary fat, you risk deficiencies that can impact everything from brain function to hormone production.
Fat is necessary for absorbing fat-soluble vitamins, producing hormones, building cell membranes, supporting brain health (which is 60% fat), and providing sustainable energy. Extremely low-fat diets can lead to nutrient deficiencies, hormone disruption, and persistent hunger.
Conclusion: Embracing Healthy Fats for Optimal Wellbeing
As we’ve explored throughout this article, dietary fats are not villains but vital nutrients with profound effects on overall health. The science is clear: quality fats are essential for brain function, hormone production, nutrient absorption, and sustainable energy.
The key insights to remember about healthy fats include:
- Not all fats are created equal—the quality and processing matter more than whether they’re saturated or unsaturated
- Omega-3 fatty acids, monounsaturated fats, and quality saturated fats each play important roles in supporting different body functions
- Contrary to decades of dietary advice, appropriate healthy fat consumption supports weight management rather than undermining it
- Whole, minimally processed food sources generally provide the highest quality fats alongside complementary nutrients
- The balance between different fat types—particularly omega-3 and omega-6 fatty acids—significantly impacts inflammatory processes in the body
As nutritional science continues to evolve, it’s clear that many previous assumptions about dietary fat were oversimplified or incorrect. Making informed food choices based on current evidence rather than outdated fears allows you to harness the power of healthy fats for improved vitality and wellbeing.
Remember that individual needs vary based on genetics, activity level, and existing health conditions. The best approach is gradually introducing more healthy fats from diverse, high-quality sources while paying attention to how your body responds.
When it comes to dietary fats, quality trumps quantity every time. A modest amount of minimally processed fat from whole foods provides far greater benefits than larger amounts of heavily refined, industrially produced fats.
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References
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- Association between dietary fat intake and mortality from all-causes, cardiovascular disease, and cancer: A systematic review and meta-analysis of prospective cohort studies. (2020). Clinical Nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/32723506/ (DOI: 10.1016/j.clnu.2020.07)
- Total dietary fat intake, fat quality and health outcomes: A scoping review of systematic reviews of prospective studies. (2021). Clinical Nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/33789278/ (DOI: 10.1159/000515058)
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- Health effects of different types of edible vegetable oils: an umbrella review.Advances in Nutrition. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11374968/ (DOI:10.1016/j.advnut.2024.100276)
- Substitution of dietary monounsaturated fatty acids from olive oil for saturated fatty acids from lard increases low-density lipoprotein apolipoprotein B-100 fractional catabolic rate in subjects with dyslipidemia associated with insulin resistance: a randomized controlled trial
.The American Journal of Clinical Nutrition. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11130675/ (DOI: 10.1016/j.ajcnut.2024.02.015) - Timing of unsaturated fatty acids intake improves insulin sensitivity via the gut microbiota-bile acid axis: a randomized clinical trial.Nature Communications. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC12056104/ (DOI: 10.1038/s41467-025-58937-6)
- Omega-3 Polyunsaturated Fatty Acid Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials.Journal of the American Heart Association. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9238708/ (DOI: 10.1161/JAHA.121.025071)
- Safety of Omega-3 Polyunsaturated Fatty Acid Supplements: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.Advances in Nutrition. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10721469/ (DOI: 10.1016/j.advnut.2023.08.003)
