Can you have too many healthy fats? Nutritionists explain all

Healthy fat sources including salmon, avocado, nuts and seeds

Credit: Getty

Strong Women


Can you have too many healthy fats? Nutritionists explain all

By Lauren Geall

5 months ago

4 min read

It’s not abnormal to hear nutritionists singing the praises of healthy fat sources like olive oil, avocados and seeds. But can you have too much of a good thing?


You don’t need to be a nutritionist to know that eating too much saturated fat can have a negative impact on your health. It’s the type of fat found in ultra-processed, hyper-palatable foods which, while tasty, can wreak havoc on our health.

But a healthy diet doesn’t mean cutting out fat altogether. Fat is an essential part of a balanced diet, which is why you’ll often hear experts singing the praises of polyunsaturated and monounsaturated fats found in oily fish, seeds, olive oil and avocados. In fact, upping your intake of both polyunsaturated and unsaturated fats can help to reduce the impact of saturated fats on your body – for example, by bringing down levels of ‘bad’ LDL cholesterol.

The question is: is there an upper limit to the benefits these healthy fats can offer? Can you have too many healthy fats? And if so, what counts as ‘too much’? 


Why are healthy fats good for us? 

Olive oil in a bowl

Credit: Getty

Our body needs fat in our diet to function, and healthy fats are the best of the bunch. “Fats supply a source of essential fatty acids, which the body cannot make itself,” explains Reema Pillai, a registered dietitian based in London. “Healthy fats help with the absorption of nutrients such as vitamins A, D, E and K, and can help to support blood cholesterol levels.”

It’s worth noting that different types of healthy fats perform different functions. Monounsaturated fats – like those found in olive and sunflower oils, cashews, peanuts, pumpkin seeds and avocados – can help to boost healthy HDL cholesterol levels, while both monounsaturated and polyunsaturated fats – like those found in salmon, mackerel, anchovies, flaxseeds and walnuts – can help to lower bad LDL cholesterol levels. 

EPA and DHA polyunsaturated fats – also known as omega-3 fatty acids – are also vital for brain health and can help to support cognitive function.

“Healthy fats can also help to reduce inflammation across the body, including in the blood vessels,” adds Daniel Clarke, nutritional development lead at Holland & Barrett. “This is because the fats are used to produce hormones and anti-inflammatory molecules.” 

Can you have too many healthy fats? 

Unfortunately, the answer is yes. While healthy fats can benefit the body in several important ways, consuming too much fat isn’t good for you – even if they’re at the healthier end of the scale.

“Healthy fats are still a type of fat at the end of the day,” says Pillai. “This means they are high in overall energy (calories) with 1g of pure fat (healthy or not) containing nine calories of energy.”

While high-calorie foods are not necessarily bad, consuming too much fat in a short period of time can become a problem. “When we eat more fat than our bodies need, the excess is turned into body fat,” explains Ryan James, a health and wellbeing advisor at Vitality. “If you have too much body fat and become overweight or obese, your risk of developing heart disease and other conditions, such as diabetes, increases.” 

In this way, while consuming lots of healthy fats isn’t going to have a direct impact on your health – for example, by congesting your arteries – it can have an effect in the long run.

However, if you’re at a healthy weight and consuming a mixture of fats, carbs, proteins and vitamins, you probably don’t need to worry about how many healthy fats you’re having. It’s the amount of saturated fats you’re consuming that should be the real focus. 

How much healthy fat should we eat? 

Avocado on toast with tomatoes in the background

Credit: Getty

In the UK, it’s recommended that no more than 35% of our daily calories come from fat, including from healthy fats. Saturated fats should make up no more than 11%.

When you equate that to the recommended daily calorie intake for women, that’s about 70g. However, it’s worth noting that your calorie needs will vary depending on factors such as your age, genetics and activity levels, so it’s best not to obsess too much over specific values.

The important part, says Pillai, is incorporating a variety of different fat sources into your diet – alongside a variety of other nutrients. “Your healthy fats could come from a tablespoon of olive oil, avocado in a salad, a sprinkle of nuts or seeds over your morning breakfast or a piece of grilled salmon as part of your evening meal,” she says. 


Images: Getty

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