Take5 Fat Playbook — Health-First Fat Rankings

Choose fats that support steady energy, digestion, hormones, and a friendly lipid panel. Click a fat to reveal details.

How to use this list

  • Scan tiers first. S and A are your everyday workhorses; B is great if tolerated; C is situational; D/E are “limit”; F is “avoid”.
  • Click a fat name to open a complete breakdown (pros, cons, how to use, sourcing, storage, pairings, cautions).
  • Personal response matters. If something works for you—energy, digestion, mood, labs—it’s a green light, even if not S tier.
  • Rotate fats. Mix saturated (SFA) and monounsaturated (MUFA) across the day.

Daily targets & guardrails

  • Total fat: ~20–30% of calories (some do well up to 40%). Avoid staying <20% long-term (satiety, hormones, digestion).
  • Omega-6 budget: Aim ~≤ 4 g / 2,000 kcal (flexible). Use low-PUFA fats for cooking; get omega-3 from seafood.
  • Vitamin E rule: about 0.4 mg vitamin E per 1 g total PUFA
  • Blood sugar & satiety: Extremely low fat (<20%) can worsen hunger, blood-sugar dips, and hormone balance for many.

Cooking, sourcing & storage

  • Heat: Prefer low-PUFA fats for high heat (tallow, butter/ghee, coconut/palm kernel). Avoid smoking oil or charred food.
  • Finishing oils: Use authentic, polyphenol-rich EVOO after cooking for flavor and vascular benefits.
  • Sourcing: Choose trusted brands for EVOO/avocado oil; most “regular” seed oils are highly refined.
  • Storage: Keep higher-PUFA foods/oils dark-cool; buy smaller bottles; cap tightly; avoid stale nuts/seeds.
Tip: Click any fat in the rows below to open its full profile. Hover or tap the pins for quick explanations.
S
A
B
C
D
E
F