If you’ve felt confused about which oils are actually good for your health, you’re not alone. With so many opinions online, it can be hard to know what really matters.

There is no definitive answer - as with all science the field of knowledge is evolving with every new study. However, there are some main conclusions that the consensus of people who have studied this field consider the ‘general opinion’, even with the acknowledgement that not everything is fixed or certain.

Saturated versus mono- or poly-unsaturated fats: 

It has long been suggested that saturated fats (such as those from common animal fats) can increase your cholesterol and that leads to higher incidence of health issues. For example, one recent meta-analysis of nineteen clinical studies including 1,013,273 participants (1) suggests that diets high in saturated fat are linked to poorer long-term health outcomes. Although there are some studies that contradict the consensus, the vast majority of analyses and studies still show that reducing your intake of saturated fats is good for your health (2). 

Types of unsaturated fats - the ‘Omegas’:

Again the vast majority of studies show that substituting unsaturated fats will lead to better health outcomes (3). This is commonly achieved by moving to oils from vegetable sources, including a range of oils from seeds. The three most researched types of unsaturated fats are ‘Omega 3, Omega-6 and Omega-9’ (4). All of these have been shown to help your health when eaten in suitable amounts i.e. all are anti-inflammatory at sensible intake levels. 

Omega fats are a group of healthy fats your body relies on every day.
Some, like Omega-3 and Omega-6, are called 'essential' because your body cannot make them on its own. That means you need to get them through food or supplementation. Omega-9 can be made in the body, but it is important to supplement your levels and to eat some. 

What about the balance of Omegas?

There is a debate about the best ratio or how much of each type of Omega oils you should eat. The best approach is to consider real clinical studies and overview of the many results (and not just opinions).

Omega-3s - these are almost universally viewed as ‘good for your health’ and most people do not eat enough from a balanced diet (5). They come from fish and some seeds - the best versions (EPA and DHA - the ‘super-Omega-3s’) are found in fish and seafood, and a ‘decent’ version (ALA) is found in some vegetable oils and nuts / seeds. Your body will convert ALA into the super-Omega-3s but only slowly and with moderate conversion rates. 

The Omega-3s have been shown to improve many health issues including reducing inflammation, help to maintain heart and joint health, and support your mood and emotional balance.   

Omega-6s -  the strongest (clinical trial) data show these to be mostly positive for your health when taken at moderate levels (6). There are some theories and lab-based studies that suggest pathways for Omega-6s to cause negative health outcomes e.g, as inflammatory agents, but these are not generally backed up by a wide range of solid clinical studies. Current research shows that moderate amounts of Omega-6 fats can be part of a healthy diet. The bigger issue tends to be the overall quality of the food we eat, rather than one specific type of fat (7). It is worth noting that highly processed ‘fast’ food can have high levels of Omega-6 oils in them. However, it’s too simplistic to assign the dangers of processed foods to just one ingredient - issues with eating too much fat overall, sugar, salt and low-fibre ingredients (8) are probably stronger causes of bad health outcomes for ultra-processed foods than just the specific type of fat. 

Omega-9s - e.g. oleic acid fats found in olive oil. These are not essential oils, but have health benefits such as helping increase "good" cholesterol (HDL), reducing "bad" cholesterol (LDL) and supporting heart health (9). Getting a top-up of Omega-9s from your diet, such as olive oil can certainly be beneficial.

Conclusion:

When it comes to dietary fats, the science points to a balanced approach.

Most research still suggests keeping saturated fats relatively low, ideally below around 10% of your daily energy intake (2). Instead, focusing on healthier unsaturated fats can better support long term wellbeing.

Omega-3 fats, particularly EPA and DHA, are widely recognised for their role in supporting heart, brain and joint health. While oily fish is the best food source, many people simply do not eat enough of it consistently. In these cases, a high quality fish oil supplement can be a practical way to help maintain optimal Omega-3 levels.

Omega-6 fats often receive a lot of attention online, but the evidence shows they can still play a positive role in a healthy diet when consumed in sensible amounts. In reality, the bigger concern tends to be highly processed foods overall, which are typically high in calories, salt and unhealthy ingredients, rather than Omega-6 itself.

Omega-9 fats, such as those found in olive oil, are also a valuable part of a balanced diet and are associated with supporting healthy cholesterol levels and heart health.

So rather than worrying about individual fats in isolation, the key is focusing on overall dietary quality. Prioritise whole foods, include sources of healthy unsaturated fats, and ensure you are getting enough Omega-3s to support your long term health.

  

So what does this mean for everyday choices?

A simple, balanced approach to fats can make a meaningful difference to your long term health.

• Prioritise Omega-3 intake. Many people don’t get enough through diet alone. Oily fish is a great source, but a high quality fish oil supplement, such as BePure Three, can help support healthy Omega-3 levels when food intake falls short.

• Choose oils that support a healthy balance of fats. Oils such as canola and olive oil are good everyday options. Canola oil works well for cooking and heating, while olive oil is ideal for dressings and finishing meals.

• Focus on overall food quality. Ultra-processed foods are best enjoyed occasionally. Rather than worrying about one specific type of fat, it is often the combination of excess calories, sugar, salt and low fibre that has the biggest impact on health.

Small, consistent choices like these help create a diet that supports heart, brain and overall wellbeing over time.

 

BePure Three Fish Oil was created from nearly 20 years of clinical nutrition experience.
Each serving delivers 1400mg of high-strength Omega-3s (EPA and DHA), in doses chosen to actually make a difference.

Our fish oil is free from added fillers, making BePure Three a bioavailable and trustworthy choice. Whether you aim to support inflammation management, joint flexibility, skin health, mental health or brain function, BePure Three offers comprehensive support.

 

BePure Wellness Product Development

Dr Mark Hooper, M.Chem., D.Phil, MBA.
Degree and Doctorate in Chemistry from Oxford Uni (UK), Post-doc at Yale Uni (USA), MBA from Warwick Uni (UK).

 

 

References

1. https://pubmed.ncbi.nlm.nih.gov/32723506/

2. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

3. https://www.health.harvard.edu/healthy-aging-and-longevity/the-truth-about-fats-bad-and-good

4. https://www.healthline.com/nutrition/omega-3-6-9-overview#bottom-line

5. https://ods.od.nih.gov/pdf/factsheets/Omega3FattyAcids-Consumer.pdf

6. https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats

7. https://www.heart.org/en/news/2024/08/20/theres-no-reason-to-avoid-seed-oils-and-plenty-of-reasons-to-eat-them

8. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/ultra-processed-foods

9. https://vitabiotics.pl/en/blogs/kompendium-kwasy-tluszczowe/omega-9