Like other macronutrients, food, and food groups, fats have had their share of shame and misconceptions—even the healthy ones (thank you diet culture). Though not all fats are created equal, fat is necessary for daily function and survival. When possible, it’s important to select healthy fats (monounsaturated and polyunsaturated fats over saturated and trans fats) as they help maintain healthy cholesterol levels. Need an easy way to do this? Follow the Mediterranean diet. It beautifully demonstrates how fat can be incorporated into a diet to increase its nutritional value, add flavor, and provide satiety. Embracing healthy fats is not just about adding flavor to your dishes but also about enhancing your overall health and well-being. The Mediterranean diet, recognized for its heart-healthy benefits, longevity, and delightful flavors, showcases how incorporating the right fats can transform your eating habits and improve your health.

It’s important to understand what fat is and the types of fats there are. Fat is a macronutrient in our diet that provides energy and helps us absorb necessary nutrients (some vitamins are ONLY absorbed through fat). There are four recognizable types of fats, which all have their own pros and cons when consumed (1).

1. Saturated fats: Typically solid at room temperature, saturated fats are found in animal products like meat and butter. High consumption can raise LDL (low-density lipoprotein) cholesterol (bad cholesterol), increasing the risk of heart disease (2). This is a fat that’s best to consume in moderation, or minimally if possible.

2. Monounsaturated fats: Found in olive oil, avocados, and nuts, these fats are typically liquid at room temperature when in oil form, but reap the same benefits when in their original form. They help reduce LDL cholesterol and support heart health. They also provide nutrients to help develop and maintain our body's cells (3).

3. Polyunsaturated fats: These fats include omega-3 and omega-6 fatty acids, which are found in fish, flaxseeds, and certain vegetable oils. They play a crucial role in brain function, reducing inflammation, and promoting heart health (4).

4. Trans fat: These fats are artificially created through hydrogenation- a process where hydrogen is added to liquid vegetable oils to make them more solid. This process increases the shelf life and stability of the oils but also produces unhealthy trans fats, which can raise LDL (bad) cholesterol and lower HDL (good) cholesterol (5). Trans fats are found in many processed foods. They increase LDL cholesterol and lower HDL (good) cholesterol, significantly raising the risk of heart disease (6). Try avoiding these fats.

In the Mediterranean diet, healthy fats account for a good portion of intake, usually around 30%. They’re generously incorporated into daily meals in the form of olive oil, nuts, seeds, avocados, fatty fish, and other whole foods. These fats fall under monounsaturated fats (unsaturated fats), contributing to a delicious and nutritious eating style that has been extensively studied and recognized for its benefits on heart health (7).

Here are three healthy fats regularly consumed in the Mediterranean diet:

1. Olives and Extra Virgin Olive Oil (EVOO) 

   Olives are a staple in Mediterranean cuisine, and for good reason. These tiny fruits pack a big punch when it comes to flavor and health benefits. Rich in monounsaturated fats, olives support heart health by lowering LDL cholesterol and maintaining HDL levels. They're also an excellent source of vitamin E, a powerful antioxidant that protects cells and supports immune function. Olives are primarily found in the form of olive oil, the primary healthy fat in the Mediterranean diet that’s essentially liquid gold. It’s packed with antioxidants and unsaturated fats like oleocanthal and oleuropein. These polyphenols have a high antioxidant content and the ability to improve endothelial function (lining of your blood vessels) A study in the New England Journal of Medicine found that individuals following a Mediterranean diet enriched with olives and extra virgin olive oil had a significantly lower risk of major cardiovascular events compared to those on a low-fat diet (8). Incorporating olives and EVOO into your diet can be as easy as drizzling some EVOO on vegetables and salads, using it as your oil of choice while cooking, eating olives as a snack, or using EVOO as a base for salad dressings.

2. Nuts and seeds

   Nuts and seeds are small but mighty components of the Mediterranean diet, providing healthy fats, protein, fiber, vitamins, and minerals. Almonds, walnuts, chia seeds, and flaxseeds are particularly notable for their health benefits, which include:

   1. Almonds: Rich in vitamin E, magnesium, and healthy fats, supporting heart health and satiety (9).

   2. Walnuts: Packed with omega-3 fatty acids, antioxidants, and fiber, supporting brain function and digestive health (10).

   3. Chia seeds: A rich source of fiber, protein, and omega-3s, supporting heart health and digestion (11).

   4. Flaxseeds: High in fiber, protein, and omega-3s, supporting healthy digestion and cholesterol levels (12).

3. Fatty Fish

   Fish such as salmon, sardines, and mackerel are fundamental to the Mediterranean diet. Known for their rich content of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), these essential fats play a crucial role in supporting cardiovascular health, enhancing brain function, and reducing inflammation throughout the body (13). In addition, omega-3s possess anti-inflammatory properties, helping to reduce inflammation markers in the body. Studies have demonstrated that regular fatty fish consumption can lower inflammatory protein levels, promoting overall health and longevity (14).

The bottom line

Adopting healthy fats from the Mediterranean diet is a delicious and nutritious way to improve your overall health. By incorporating extra virgin olive oil, olives, avocados, fatty fish, nuts, and seeds into your meals, you can enjoy a variety of flavors while reaping numerous health benefits. The Mediterranean diet's focus on healthy fats, combined with its emphasis on seasonality, balance, and whole foods, provides a sustainable and enjoyable approach to eating that supports long-term health and well-being.

Want more? Check out these other related posts …

• 8 items to always have in a mediterranean pantry

• top 10 health benefits of extra virgin olive oil (evoo)

• 10 Foods to eat on a mediterranean diet

Get more recipes and resources — join my substack newsletter!

Paying subscribers receive:

• Exclusive recipe drop every Saturday morning

• Once monthly one-week meal plan

• Nutrition education and resources

• Weekly Five Things post

• Access to all past recipes on the website

Unpaid subscribers receive a recipe drop once monthly and my weekly Five Things post.

Written by Kelanie Garcia

Kelanie is a full-time student at California Polytechnic University, San Luis Obispo. She’s a nutrition major with an entrepreneurship minor, aspiring to become a Registered Dietitian. Kelanie is passionate about sharing the impacts of the Mediterranean diet, as it has transformed her relationship with food and wellness while being a college student. In her free time, she loves to test recipes, run outdoors, and improve her photography skills.

This post was reviewed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.