Healthy Fat Hacks for Biohackers and the Nutritionally Conscious.
- Alastair Hunt
- 1 hour ago
- 8 min read
For anyone seeking to optimise their diet, from those with a passing interest in their nutrition to biohackers seeking high efficiency, high-quality fats from whole food sources offer a potent, often overlooked health hack.
While supplements have their place, whole foods come packaged with fibre, antioxidants, vitamins, minerals and bioactive compounds that work synergistically to support health. These fats include omega-3s, omega-6s and monounsaturated fats, which help reduce inflammation, regulate hormones, support brain and heart health and optimise cellular function.
While supplements have a role to play, whole foods are an efficient and health promoting option to investigate.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to supporting studies at bottom of page.
Avocado
Avocados are a nutrient-dense whole food fat linked to improved heart health, blood sugar regulation and enhanced nutrient absorption. Their fibre content also supports digestive health and satiety, making them ideal for metabolic control and weight management.
The fat profile is dominated by oleic acid, a monounsaturated omega-9 that supports cardiovascular function and reduces inflammation. Small amounts of linoleic acid and saturated fat round out a well-balanced lipid composition.
They are rich in potassium, supporting blood pressure and nerve function. Avocados also provide folate, vitamin K1, vitamin E, B vitamins, and vitamin C, offering broad support for energy metabolism, antioxidant defence, and cell repair. Though low in polyphenols, avocados contain beneficial plant compounds like lutein and zeaxanthin, carotenoids that support eye and brain health. These antioxidants are better absorbed due to the fruit’s fat content.
Avocados contain around 7g of fibre per fruit, mostly insoluble, which benefits gut microbiota and promotes satiety. Their low glycaemic load supports blood sugar balance.
Convenient and versatile, avocados can be eaten with minimal prep - sliced, mashed or blended - offering a whole-food fat that delivers functional health benefits with every bite.
Extra Virgin Olive Oil (EVOO)
Extra virgin olive oil is a foundational food in the Mediterranean diet, widely recognised for its role in reducing the risk of cardiovascular disease, metabolic syndrome, and cognitive decline. Its health-promoting effects stem from both its fat profile and antioxidant content.
EVOO is primarily composed of oleic acid, a monounsaturated omega-9 fatty acid, with smaller amounts of linoleic acid (omega-6) and palmitic acid. This composition supports heart health by reducing LDL oxidation and improving cholesterol balance.
Although not rich in a wide array of vitamins and minerals, EVOO does provide vitamin E and vitamin K, as well as trace minerals. Its polyphenol content is particularly noteworthy - especially hydroxytyrosol, oleuropein and oleocanthal, which exhibit potent anti-inflammatory, antioxidant, and vasoprotective effects.
Olive oil polyphenols also act as natural COX inhibitors, reducing inflammation in a way similar to NSAIDs (e.g. Ibuprofen). EVOO supports nutrient absorption, especially for fat-soluble vitamins, and helps maintain gut integrity. For maximum benefits, use cold-pressed oil packaged in dark bottles and avoid heating at high temperatures to preserve its bioactive compounds.
Omega-3 Supplement
Omega-3 supplements are a concentrated and convenient way to increase intake of EPA and DHA, the two long-chain omega-3 fatty acids most associated with cardiovascular, neurological, and anti-inflammatory health benefits. They are especially useful for individuals who do not consume fatty fish regularly.
The lipid profile of omega-3 supplements is tailored to include EPA and/or DHA in triglyceride or ethyl ester forms. The triglyceride form is more bioavailable, while some newer formulations include DPA or emulsified versions for enhanced absorption.
While standard fish oil capsules do not offer significant vitamins or minerals, some products are enriched with vitamin D, vitamin E (to prevent oxidation), or antioxidants like astaxanthin. These additions can offer additional anti-inflammatory and antioxidant support.
Omega-3 capsules do not contain polyphenols, though krill oil or algal-based supplements may contain naturally occurring antioxidants. Algae oil is a plant-based alternative suitable for vegans and vegetarians.
When selecting a supplement, it’s essential to choose a brand that is third-party tested for oxidation, heavy metals and purity. Store capsules in a cool, dark place (or the fridge) and use before the expiry date for optimal efficacy.
Flax and Black Sesame Seeds
Flax seeds and black sesame seeds both contribute to overall health through unique nutritional profiles. Flax seeds are well known for supporting cardiovascular health, reducing blood pressure and hormone balance, thanks to their high fibre and lignan content. They also aid digestion and gut health. Black sesame seeds, a staple in traditional medicine, may help with liver detoxification and bone health, and are often included in anti-ageing diets.
Flax seeds are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, while black sesame seeds are high in linoleic acid (omega-6) and oleic acid (omega-9), with a smaller amount of saturated fat. Both seeds offer important micronutrients. Flax is particularly high in magnesium, phosphorus and thiamine (vitamin B1), whereas black sesame stands out for calcium, iron, copper and magnesium - supporting blood, bone and nerve health.
Flax contains polyphenolic lignans, especially secoisolariciresinol diglucoside, which act as phytoestrogens with antioxidant effects. Black sesame provides sesamin and sesamol, compounds that support lipid metabolism and reduce oxidative stress. Both seeds offer additional benefits through their high fibre content. Flax and sesame should be ground before eating to ensure nutrient absorption.
It's worth noting that ALA from flax converts poorly to EPA and DHA, so it may not fully replace marine omega-3 sources.
Sardines
Sardines are among the most nutrient-dense and affordable sources of marine omega-3s, offering significant benefits for cardiovascular, neurological, and musculoskeletal health. While some people may dislike the 'fishy' smell, regular consumption is associated with reduced inflammation, better lipid profiles and improved bone health - especially when consumed with the edible bones.
Their fat composition is ideal: high in EPA and DHA, the long-chain omega-3s directly involved in anti-inflammatory signalling, cell membrane health, and brain function.
Sardines provide high levels of vitamin B12, vitamin D, calcium (from bones), phosphorus, and selenium, covering many essential functions including bone maintenance, immune health and energy metabolism. Unlike plant sources, sardines have no polyphenols, but they deliver other powerful anti-inflammatory compounds through their omega-3 content.
They also contain complete protein with all essential amino acids, and are a sustainable seafood choice with low mercury risk. Tinned sardines in olive oil offer convenience and shelf stability, but it's wise to check sodium levels and opt for versions without excessive added salt.
Sardines are great in a sandwich or pasta. Also consider oily fish such as: mackerel / saba, salmon and Spanish mackerel / batang. A single can serving is usually about 80g of fish.
Sunflower & Pumpkin Seeds (Pepitas)
Sunflower and pumpkin seeds are nutrient-rich snacks that offer a wide range of health benefits, including support for heart health, hormone regulation, immune function and - for pumpkin seeds - prostate health. They are also popular for their high protein and healthy fat content.
Sunflower seeds are high in linoleic acid (omega-6), while pumpkin seeds provide a mix of polyunsaturated and monounsaturated fats, including linoleic and oleic acid. Both contribute to cardiovascular and skin health when consumed as part of a balanced diet.
These seeds are particularly rich in vitamins and minerals. Sunflower seeds provide abundant vitamin E, selenium, and folate, important for immune support and cardiovascular health. Pumpkin seeds offer zinc, magnesium, and iron, alongside tryptophan, which plays a role in mood and sleep via serotonin production.
While their polyphenol content is moderate, they do contain antioxidant phenolic acids and flavonoids that may help reduce inflammation and oxidative stress. Pumpkin seeds in particular have shown benefits for urinary health and benign prostatic hyperplasia. Choose raw or lightly roasted seeds without added salt or oils to retain nutritional value.
Walnuts
Walnuts are celebrated for their role in promoting heart and brain health, as well as reducing systemic inflammation. They are often recommended for their protective effects against cardiovascular disease and their potential to support cognitive function.
Nutritionally, walnuts are high in polyunsaturated fats, particularly ALA omega-3s, and they also contain linoleic acid (omega-6), though in a healthier ratio than many other nuts. They provide essential minerals like magnesium, copper, and manganese, which support nerve function, antioxidant defence, and connective tissue integrity.
Their polyphenol profile includes ellagitannins and related compounds, which have antioxidant and anti-inflammatory properties and may contribute to reduced cancer risk and better gut health. Interestingly, walnuts also contain melatonin, which can support better sleep cycles. Despite being energy-dense, walnuts are not associated with weight gain when consumed in moderation and may help support metabolic health and appetite regulation.
Final Thoughts
Importantly, these foods are often quick to consume and can be added to meals with zero or little prep. Compared to isolated omega-3 capsules, whole food fats also contribute protein, polyphenols or gut-supporting nutrients, making them an ideal upgrade for anyone focused on longevity, performance or metabolic health. For the nutritionally conscious person who values clean, efficient dietary inputs with multiple benefits, these pantry staples offer a smart and sustainable edge. And flavour!
Changing health for the better it about progress, not perfection, and even small changes can make a meaningful difference over time. For most people, improving health is about finding motivation and prioritising self-care - with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle and circumstances, The Whole Health Practice is here to help.
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Stay Healthy,
Alastair
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Related Studies
James-Martin G, Brooker PG, Hendrie GA, Stonehouse W. Avocado Consumption and Cardiometabolic Health: A Systematic Review and Meta-Analysis. J Acad Nutr Diet. 2024 Feb;124(2):233-248.e4. doi: 10.1016/j.jand.2022.12.008. Epub 2022 Dec 21. PMID: 36565850.
Santos HO, May TL, Bueno AA. Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits. Front Nutr. 2023 Apr 14;10:1107475. doi: 10.3389/fnut.2023.1107475. PMID: 37143475; PMCID: PMC10153001.
Nowak W, Jeziorek M. The Role of Flaxseed in Improving Human Health. Healthcare (Basel). 2023 Jan 30;11(3):395. doi: 10.3390/healthcare11030395. PMID: 36766971; PMCID: PMC9914786.
Xia M, Zhong Y, Peng Y, Qian C. Olive oil consumption and risk of cardiovascular disease and all-cause mortality: A meta-analysis of prospective cohort studies. Front Nutr. 2022 Oct 18;9:1041203. doi: 10.3389/fnut.2022.1041203. PMID: 36330142; PMCID: PMC9623257.
Wei P, Zhao F, Wang Z, Wang Q, Chai X, Hou G, Meng Q. Sesame (Sesamum indicum L.): A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications. Nutrients. 2022 Sep 30;14(19):4079. doi: 10.3390/nu14194079. PMID: 36235731; PMCID: PMC9573514.
Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT. Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Adv Nutr. 2022 Dec 22;13(6):2136-2148. doi: 10.1093/advances/nmac077. PMID: 36041171; PMCID: PMC9776667.
Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: an updated meta-analysis and systematic review of controlled trials. Am J Clin Nutr. 2018 Jul 1;108(1):174-187. doi: 10.1093/ajcn/nqy091. PMID: 29931130; PMCID: PMC6862936.
Absolutely—when it comes to health and performance, high-quality fats from whole foods can be a game-changer. They’re not just fuel—they’re structural components for cell membranes, powerful anti-inflammatories, and essential for hormone regulation. If you're training regularly (especially in a high-demand sport like swimming), the right fat sources can support endurance, sharpen focus, and accelerate recovery.
Swimmers, in particular, benefit from integrating omega-3-rich options like walnuts and sardines, along with monounsaturated fats from avocados and olive oil. These don’t just keep your body running efficiently—they can also help reduce joint stress and inflammation that comes with repetitive movement in the pool.
That said, what you eat before a swim matters just as much. Your pre-race meal can influence how you feel in…