Yes, some fats are extremely healthy! Omega-3 is considered an essential fatty acid. It has a wide range of health benefits including better brain function, cardiovascular support, and cancer prevention. If you’re not eating enough fish, you should consider supplementing with omega-3 fish oil. Fish oil is often compared with flaxseed oil, and there are a couple reasons why fish oil is superior to flax. Fish oil contains higher amounts of EPA and DHA, 2 components that are beneficial to brain function. Another fallback of flax is the effect it can have on estrogen hormone levels if taken in excess. Other significant sources of omega-3 are meat, eggs, and dairy produced from organic, vegetarian-fed livestock.
There are a few precautions 1 must take when buying a fish oil supplement. In the Seafood section of this website, the issue of industrial contaminants found in fish is a big problem. Fish samples and bodies of water are regularly tested for mercury, cadmium, lead, PCBs, and many other contaminants. Inspect the label to see if the fish oil, whether in pill or liquid form, is free of these impurities. You also need to watch out for rancidity. Smell the bottle after first opening it. If the odor is bad, it could be a sign that it's not good anymore. Keep omega-3 oil refrigerated from the day you buy it.
The recommended daily dose for omega-3 is 3,000 mg/day. There are 2 forms of fish oil supplements you will find on the market. 1 is based on Ethyl Esters (EE), and the other is Triglycerides (TG). TG forms tend to be more expensive, and for good reason. You may not be getting your money's worth when buying the EE types, as they're just no nearly as bioavailable. I have confirmed as much through personal blood labs. A brand I would recommend is Nordic Naturals.
Also, the ratio of omega-3 to omega-6 is very important since they compete for metabolic processes. 1:4 or better is ideal, and 1:10 is adequate per the Dietary Reference Intake (DRI). The average American diet has much more omega-6 than needed.