Good Fats (MUFAs and PUFAs) for the Heart, Mind, Metabolism, and Skin
This is a photograph taken in September 2026 at age 68, after being release to return to full actives by my Neurosurgeon, Dr. Jack Moriarity, at NewSouth NeuroSpine after back surgery in February 2026.
The MAC Diet treats the healthy fats monounsaturated (MUFAs) and polyunsaturated (PUFAs) as a force multiplier in your diet to lose weight, drop inches, and improve the health of your skin. The omega fatty acids multiply the benefits of consuming protein, fiber, and complex carbohydrates.
The first three items I look for on a nutrition label are total fat, saturated fat, and trans-fat.
When you subtract the saturated and trans fats, what remains is your force multiplier—the part that turbocharges your diet and strengthens the effects of the food’s protein, fiber, and complex carbohydrates.
Your Intake of omega-3 and omega-6 fats
The intake of omega-3 and omega-6 fats offers major benefits for better health and age-defying skin, even for those of us over 60, as I am at 68.
With fiber along with omega-3 and omega-6 fats, you can support healthier aging—and may help slow some visible effects of aging—simply by reading nutrition labels correctly.
Monounsaturated and polyunsaturated fats are the unsaturated fats often described as “good” fats, or what I call the force multiplier, when they replace excess saturated fat or refined simple carbohydrates in the diet. When omega-6 and omega-3 polyunsaturated fats are kept in reasonable balance, they support cardiovascular function, insulin sensitivity, brain structure, and the integrity of the skin barrier.
Omega fats are a Force Multiplier in your Diet
In the MAC Diet, when monounsaturated (MUFA) and polyunsaturated (PUFA) fats are combined with protein, fiber, and complex carbohydrates, they create a powerful, health-promoting synergy for healthy weight and, just as important, healthy-looking skin.Healthy fats combined with protein and fiber slow digestion and gastric emptying, so you feel full longer.
Paired with fiber, which adds bulk and stabilizes digestion, this curbs cravings and can reduce calorie intake. This combination of omega fats, protein, and fiber also slows glucose release, preventing sharp blood-sugar spikes and crashes. Fiber moderates carbohydrate absorption and supports a lower type 2 diabetes risk.
Dietary omega fats aid in the absorption of vitamins A, D, E, and K, so pairing them with nutrient-dense protein and fiber-rich plants maximizes their use. Replacing saturated fats with these healthier fats lowers LDL cholesterol and triglycerides. Combining MUFAs and PUFAs with fiber and lean or plant proteins further protects vessels and reduces inflammation, thereby improving the youthful appearance of the skin. In the featured photograph, I am 68 years old.
MUFA and PUFA Benefits are not Magic
Their benefits are not magic; they come from effects on blood lipids, inflammatory signaling, cell membranes, and the skin’s lipid matrix.
Monounsaturated fats (MUFAs), which are abundant in olive oil, avocados, and most nuts, and polyunsaturated fats (PUFAs), found in fatty fish, walnuts, flax, and certain seed oils, help lower LDL cholesterol and raise HDL (healthy) cholesterol. Another thing olive oil does is help cut dog shedding by about 80 percent. At night, I drink about two tablespoons of olive oil and chase it with green iced tea. Don’t drink it without a chaser.
Another benefit of omega fatty acids is increased activity of LDL receptors in the liver, which clear more LDL particles from circulation. These fats also tend to lower triglycerides and can modestly improve blood-pressure control, collectively reducing risk factors for cardiovascular disease when overall diet quality is high.
Omega Fatty Acids and your Metabolism
Omega fatty acids improve metabolism by raising the thermic effect of food, improving insulin sensitivity, and helping reduce stubborn abdominal visceral fat while preserving lean muscle.
Results are not dramatic on their own. Studies typically show small reductions in waist circumference and visceral fat when omega-3 intake rises alongside a calorie-controlled diet rich in protein and fiber.
Resistance training remains essential for retaining muscle as fat declines. Practical sources include salmon, sardines, mackerel, walnuts, flax, and chia; supplements can fill gaps when the diet falls short. Combined with sleep, strength work, and steady energy balance, omega fatty acids act as a useful metabolic ally rather than a standalone fix.
Brain and Cognitive Function Depend Heavily on PUFAs
Brain and cognitive function depend heavily on PUFAs. Docosahexaenoic acid (DHA) is a major structural fat in neuronal membranes. Adequate intake supports membrane fluidity, neurotransmitter signaling, and synaptic function.
Observational and intervention data link higher omega-3 status with better memory performance and a lower risk of age-related cognitive decline, although results vary by dose, baseline diet, and individual health status. EPA contributes more to mood-related pathways. Together they help maintain the structural and signaling environment the brain requires.
Anti-inflammatory Balance is Crucial
Anti-inflammatory balance is central. Omega-3 PUFAs serve as precursors for specialized pro-resolving mediators that actively help turn off inflammation once the acute response is no longer needed. Omega-6 fats, including linoleic acid, support normal immune defense and skin-barrier lipids, but very high intakes relative to omega-3 can tilt signaling toward prolonged inflammation.
Diets closer to a 4:1 omega-6 to omega-3 ratio are associated with lower markers of chronic inflammation and a reduced risk of certain inflammatory conditions compared with the much higher ratios common in many Western diets.
Mental Health Overlaps with these Brain Effects
Mental health overlaps with these brain effects. Higher omega-3 intake is linked in multiple studies to lower rates of depressive symptoms and improved mental clarity, likely through effects on neuronal membrane composition and inflammatory tone in the central nervous system.
PUFAs also contribute to neuroprotection by supporting membrane resilience and reducing the oxidative and inflammatory stress that accumulates with age.
Skin health follows directly from the same biology. Both MUFAs and PUFAs are structural components of cell membranes, including those of keratinocytes and the lipids that form the stratum corneum. A well-supplied barrier retains moisture more effectively and is less prone to dryness and irritation.
Omega-3 and omega-6 fats help regulate the low-level inflammation and oxidative stress that accelerate visible skin aging. Adequate intake supports the environment needed for collagen maintenance and elasticity. When these fats are consumed alongside antioxidants—vitamin E in nuts and seeds, polyphenols in extra-virgin olive oil—they help limit UV- and pollution-related damage to skin lipids and proteins.
Practical choices are straightforward. Reliable MUFA sources include extra-virgin olive oil, avocados, almonds, cashews, and sesame seeds. Useful PUFA sources include salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts, and, in moderation, sunflower or canola oil.
Aim for lower ratios (about 4:1) of omega-6 to omega-3Aim for an omega-6 to omega-3 ratio nearer 4:1 than the 15:1 or higher ratios of many processed-food diets. MUFAs are more heat-stable and suit sautéing or roasting; most PUFAs are better used at moderate temperatures or added raw to protect their structure.
A diet that regularly includes both monounsaturated and polyunsaturated fats, with deliberate attention to omega-3 intake, supports heart, metabolic, brain, and skin health while helping preserve barrier function and elasticity over time.
Bottom line: A diet rich in both MUFAs and PUFAs—balanced in omega-3 and omega-6—supports heart, brain, metabolic, and skin health, while helping slow and potentially reverse visible signs of aging, along with strength and cardio training.
In the previous article, Why Fiber May Matter More Than Protein—and What the MAC Diet Got Right, Dr. Jennifer Ashton focused on the benefits of fiber, but the real Force Multiplier is your Omega Fatty Acids that can turbocharge your health and fitness including weight loss and younger looking skin.
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