Completing the trine: Which are the safest fats?

First, watch this video by Chris Masterjohn.

Diets very high in pufas (polyunsaturates) are not beneficial to heart health or longevity. Flora? No thanks!

Here's a chart. The beige & grey bars represent pufas (omega-6 & omega-3).

Comparison of dietary fats

The yellow bars represent monounsaturates and the orangey-red bars represent saturates. I consider these to be harmless, as long as you don't go mad and eat them in such large amounts that you gain weight.

Bearing in mind the information in the video, plus the information in Fats: Spawn of Satan or Dogs' Doodads? , I use only fats from the bottom 6 for cooking (olive oil and butter, actually).

Flaxseed oil can be used as an omega-3 supplement for vegetarian/vegan women, as omega-3 pufas are as rare as rocking-horse poo in most foods (apart from oily fish).

Non-vegetarian/vegan people can get their long-chain omega-3 pufas (EPA & DHA) from oily fish. As vegetarian/vegan men barely produce any DHA from the omega-3 in flaxseed oil, they should get it from algal DHA supplements. See Extremely Limited Synthesis of Long Chain Polyunsaturates in Adults: Implications for their Dietary Essentiality and use as Supplements.