For years, fat was villainized as the main cause of weight gain and heart disease. But we now know that not all fats are created equal—in fact, healthy fats are essential for nearly every function in your body, from brain health to hormone production. The key is knowing which fats to choose (and which to skip).
Let’s break down the fat family:
- Unsaturated Fats (The “Good” Ones): These are the fats you want to fill your plate with. They’re liquid at room temperature and help lower “bad” LDL cholesterol while raising “good” HDL cholesterol.
- Monounsaturated Fats: Found in avocados, olive oil, almonds, and cashews. They support heart health and may reduce inflammation.
- Polyunsaturated Fats: Include omega-3 and omega-6 fatty acids—both essential (your body can’t make them on its own). Omega-3s (from salmon, mackerel, flaxseeds, and walnuts) are critical for brain function and reducing joint pain. Omega-6s (from sunflower seeds and tofu) help with skin health—just balance them with omega-3s!
- Saturated Fats (Limit These): Solid at room temperature, these fats are found in animal products like butter, fatty meats (bacon, sausage), and full-fat dairy. Small amounts are okay, but too much can raise LDL cholesterol and increase heart disease risk. Aim for less than 10% of your daily calories from saturated fat.
- Trans Fats (Avoid Completely): These are artificial fats made by hydrogenating vegetable oil (to make it solid, like in margarine or fried foods). They’re linked to inflammation, high LDL cholesterol, and a higher risk of heart attacks. Check food labels—if it says “partially hydrogenated oil,” put it back!
Healthy fats aren’t just good for your body—they make food taste better, too! Here’s how to add more to your diet:
- Spread mashed avocado on toast instead of butter.
- Drizzle olive oil (not vegetable oil) on salads or roasted veggies.
- Eat a small handful of walnuts (1oz = 2.5g omega-3s) as a midday snack.
- Add a 4oz serving of salmon to your weekly meal plan—try baking it with lemon and herbs!
💡 Pro Tip: Fats are high in calories (9 calories per gram, vs. 4 for carbs/protein), so portion control matters. A quarter of an avocado or 1 tablespoon of olive oil is a perfect single serving.
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