Finding and Using Healthy Fats
Introduction
Fat was once the bad
guy of our diets for decades. Low-fat became cinema’s next wave, and low-fat
products flooded the market with promises of health, weight loss, and freedom
from heart disease. But as science progressed, so too did our understanding of
fat. We now know that fat is not the enemy — in some cases, it is
essential for good health.
From brain function to hormone production to
skin health and even weight management, healthy fats are critical to almost
every aspect of well-being. The trick is to learn to differentiate between good
fats and bad fats and to prepare meals and snacks using the former, not the
latter.
In this complete guide, we’ll clear up the
confusion by unpacking the science of what fats do, debunking persistent myths,
and providing practical guidance on how to land on the healthiest sources.
Whether you’re looking to improve your health, boost your brain, decrease
inflammation, or increase your ability to lose weight, I’m going to show you
how to jump on the healthy fat bandwagon and do it right.
Chapter 1: What You Need to
Know about Fat During this past decade, your awareness of the importance of fat
in your diet has surely risen.
What Is Fat?
Fat is one of the three macronutrients that are
required in large amounts by your body, along with carbohydrates and protein.
Fat provides:
• Energy dense (provides 9 calories/gram)
• Fatty acids that your body cannot manufacture
on its own
• A vehicle to take in fat-soluble vitamins (A, D,
E, and K)
• Covering and isolation of organs
• A structural element of cell membranes
The Different Types of Fat
The four main types of dietary fat are:
Saturated Fat
Unsaturated Fat
o Monounsaturated Fat (MUFA)
o Polyunsaturated Fat (PUFA)
Trans Fat
Omega-3, Omega-6 and Polyunsaturated Fatty Acids (PUFA)
Let’s look at both in more detail.
Chapter 2: The Good, the Bad, and
the Crucial
Unsaturated Fat: The Good Guys.
There are two types of unsaturated fats,
polyunsaturated and monounsaturated. These are the heart-healthy fats, which
typically come from plants and fatty fish.
Monounsaturated Fats (MUFA)
These fats:
• Lower bad (LDL) cholesterol
• Keep good (HDL) cholesterol in check
• Aid with weight management and insulin
sensitivity
Sources:
• Olive oil
• Avocados
• Almonds, cashews, peanuts
• Peanut and canola oils
Polyunsaturated Fats (PUFA)
Primary among them are omega-3 and omega-6 fatty
acids, which are crucial for your health.
• Omega-3s: Help reduce inflammation and sustain brain and heart health.
• Omega-6s: Are essential in small quantities but need to be balanced with omega-3s.
Sources:
• Fatty fish (salmon, sardines, mackerel)
• Flaxseeds, chia seeds
• Walnuts
• Sunflower and soybean oils
Saturated Fat: Not All Bad
Saturated fat, prevalent in animal products and certain
tropical oils, was long held to be a villain. But new research suggests that it
may not be as risky as we once thought when consumed in moderate amounts.
Key points:
• Raises both HDL and LDL cholesterol
• High consumption may nevertheless be
associated with heart disease.
Sources (consume moderately):
• Red meat
• Full-fat dairy
• Coconut oil
• Butter
Trans Fat: The True Villain
Artificial trans fats are made by adding
hydrogen to vegetable oil, thus increasing shelf life. These fats:
• Elevate LDL and reduce HDL cholesterol
• Increase inflammation
• Are associated with heart disease, stroke, and type 2 diabetes
Avoid entirely. Often found in:
• Packaged baked goods
• Margarine and shortening
• Fried fast foods
• Non-dairy creamers
Look for “partially hydrogenated oils” on
labels—a marker of trans fats.
Chapter 3: The Power of Healthy Fats
Brain and Mental/Cognitive
Health
The brain is approximately 60% fat by dry
weight. Omega-3 Fatty acids, specifically DHA (Must-have for)
• Infant brain development
• Adult cognitive function
• Reducing the risk of Alzheimer’s and
depression
Tip: Consume at least 2–3 servings of fatty fish per
week or take a high-quality omega-3 supplement.
Heart Health
Healthy fats:
• Lower bad cholesterol (LDL)
• Increase good cholesterol (HDL)
• Lower blood pressure and inflammation
• Enhance the functioning of blood vessels
(More on Time.com: 5 Ways the Mediterranean Diet
Can Help Your Heart) A Mediterranean diet that’s rich in olive oil and nuts
lowers heart disease risk.
Hormonal Balance
Fats are the foundation of sex hormones such as
estrogen and testosterone. Very fat diets can mess with hormone production,
with consequences such as:
• Irregular periods
• Low libido
• Mood disturbances
Vitamin Absorption
Vitamins A, D, E, and K are fat-soluble, so they
are absorbed alongside dietary fat. Fats are what help your body absorb these
beneficial nutrients.
Skin, Hair, and Eye Health
Omega-3s help cell membranes remain pliable and
lubricated, which:
• Increases skin elasticity and radiance
• For dry scalp and hair loss
• Promotes retina health and vision
Chapter 4: Healthy Fat Super Sources
– Where to Find Them
Best Sources of
Monounsaturated Fats
• Olives and olive oil: A Mediterranean diet go-to, full of antioxidants and heart-healthy monounsaturated
fats.
• Avocados: Full of fiber and potassium, and healthy fat.
• Nuts: Particularly almonds, cashews, macadamia nuts, and peanuts.
• Seeds: Pumpkin and sesame seeds deliver fat and protein.
Best Sources of Omega-3
(Polyunsaturated Fats)
• Fatty fish: Salmon, sardines, mackerel, and herring.
• Plant-based options:
o Flaxseeds: Ground flax is the most digestible.
o Chia seeds: Containing ALA, the plant version of omega-3.
o Walnuts: One of the nuts whose omega-3 content is high.
Cooking Oils to Use
• Best for: Cold dishes: Extra virgin olive oil, flaxseed oil
• Best for high-heat cooking: Avocado oil, peanut oil
• Alternatives: Canola oil, sesame oil
Chapter 5: How to Balance the
Fats in Your Diet
How Much Fat Do You Need?
General recommendations:
• 20-35% of daily calorie intake should be from
fat
• Limit saturated fats to < 10% of calories from saturated fats.
• Avoid trans fats as much as possible
For a 2,000-calorie diet:
• Overall fat is 44–78 grams per day.
• Saturated fat = 22 grams or less
How to put together balanced
meals that incorporate healthy fats
Breakfast:
• Oatmeal with Chia and Walnuts
• Whole-grain bread with avocado toast
Lunch:
• Grilled salmon salad with olive oil
vinaigrette
• Hummus wrap with vegetables and tahini
Dinner:
• Tofu stir-fry: With mixed veggies and sesame oil.
• Quinoa, spinach, and avocado with chicken
Snacks:
Apple and almond butter slices
Greek yogurt with flaxseeds
Chapter 6: Fat Myths Go Down
the Drain
Myth 1: Fat Makes You Fat
Reality: The calories you’re overeating make you fat. Healthy fats can be satiating
and aid in weight management when consumed in moderation.
Myth 2: Saturated Fat Is All Bad.
Reality: The context matters. Saturated fat consumed from whole foods (like dairy or
coconut) in the absence of processed meat may not be as dangerous.
Myth 3: All Oil Is To Be
Avoided
Reality: Healthy oils such as extra virgin olive oil are packed with antioxidants
and anti-inflammatory compounds.
Myth 4: Fat is Hard on Your
Heart
Reality: Unsaturated fats are your heart’s friend. The danger is, in fact, trans fats.
Chapter 7: Other
Considerations
Vegan and Vegetarian Diets
In the absence of fish or animal fats, the
following sources of fats can be considered by plant-based eaters:
• Flaxseeds and chia seeds
• Walnuts and hemp seeds
• Omega-3 supplements made from algae
Older Adults
Healthy fats for seniors are useful for:
• Brain protection
• Joint lubrication
• Eye and skin health
Use omega-3s as a routine and get your
cholesterol checked with your doctor.
Children and Teens
Fat is crucial for:
• Growth and development
• Brain function
• Hormonal regulation
They are crucial when in puberty and while your
brain matures, since you can't be accessing from a healthy source.
Chapter 8: Shop and Budget The
Smart Way
Buy in Bulk
• Bulk can also be good for nuts, seeds, and
oils — buy in volume for savings.
• Keep in a container in a cool place to prevent
the food from becoming stale
Use Frozen Fish
• Cheap and healthy: Flash-frozen salmon or
sardines
• Canned fish (tuna or mackerel are good) work
well, too
Choose Store Brands
Private label nut butters and oils are often as
good and for less.
Limit Processed Snacks
And even “healthy” snacks can be a source of
low-quality fats. Read labels and stick to the whole foods.
Conclusion- Become Fat-Adapted,
the Right Way
Fats, of course, are no longer the diet
villains. When your body clears away the toxinsA andYou need your friends, Don’t you,
when you’re working your way to cleaner, clearer health and thinking and skin
and heart, lighter-heart annexes that lead seamlessly to a
hurry-up-and-get-there weight loss? Understanding the different types of fats
and how they affect your body will help you to make good, healthy choices on a daily basis.
Prioritize quality over quantity, choose the whole food sources, and don’t shy from fat—however, embrace it strategically and with good purpose.
