Why You Need More (Healthy) Fat In Your Life!

If you’ve been hesitant to eat fat because you think it’s unhealthy, it’s time to get your head around which fats are actually bad for you. It’s true that some fats are definitely best kept to an absolute minimum (trans fats are a big culprit here!) but there are others that are really important for staying healthy. The healthy fats can play a lot of roles in your body: keeping your heart + brain healthy, maintaining cellular function, boosting your immunity, balancing hormones, stabilizing your metabolism and keeping inflammation to a minimum.

So now you are aware of how important healthy fats are for your body, and I’ll touch on it a bit more at the end, but now let’s talk about different types of fats, essential fatty acids and how you can incorporate more of them into your diet.

Types of Healthy Fats

Monounsaturated Fats
Monounsaturated fats are known for their heart-protective properties and their ability to reduce inflammation. These fats can be found in:

• Olive Oil
• Avocados
• Nuts (almonds, cashews, macadamia nuts)
• Seeds (sesame + pumpkin seeds)

Polyunsaturated Fats
Polyunsaturated fats include essential fatty acids like omega-3 + omega-6, which the body cannot produce on its own. These fats are crucial for brain health, hormone production + reducing inflammation. Key sources include:

• Fatty Fish (salmon, sardines, herring)
• Flaxseeds + Chia Seeds
• Walnuts
• Sunflower Seeds

Essential Fatty Acids: Omega-3 + Omega-6

Essential fatty acids (EFAs) – again, a subset of polyunsaturated fats, are vital for numerous bodily functions but must be obtained through diet. The two primary EFAs are:

Omega-3 Fatty Acids
Omega-3s are anti-inflammatory and play a crucial role in brain function, heart health + immune support. They include:

• ALA (Alpha-linolenic acid): Found in flaxseeds, chia seeds + walnuts, ALA is converted in small amounts into other omega-3s in the body.
• EPA (Eicosapentaenoic acid): Primarily found in fatty fish, EPA supports cardiovascular health + reduces inflammation.
• DHA (Docosahexaenoic acid): Also found in fatty fish, DHA is essential for brain health + cognitive function.

Omega-3 Pathway Chart

Omega-6 Fatty Acids
Omega-6s are also essential but tend to be over-consumed (the unhealthy omega-6s) in modern diets due to their presence in processed foods. They include:

• Linoleic acid (LA): Found in vegetable oils (the unhealthy omega 6s), nuts + seeds, LA is necessary for cellular function.
• Gamma-linolenic acid (GLA): Found in evening primrose oil + borage oil, GLA has potential anti-inflammatory effects.
• Dihomo-gamma-linolenic acid (DGLA): Derived from GLA, DGLA can contribute to anti-inflammatory compounds.
• Arachidonic acid (AA): Found in animal products, AA plays a role in immune function + inflammation regulation.

Omega-6 Pathway Chart

The ideal omega-6 to omega-3 ratio should be balanced, as excessive unhealthy omega-6s intake can promote inflammation if they come in the form of processed foods. An ideal ratio of omega-6 to omega-3 is 4:1, some sources will cite 2:1. But again, these have to be healthy omega-6 sources, and always consider your needs, and you can take it a step further and even consider your genetics!!

Health Benefits of Healthy Fats

• Brain Health
  The brain is made up of nearly 60% fat, making healthy fats essential for cognitive function, memory, and mental clarity. Omega-3 fatty acids, in particular, support brain development and reduce the risk of neurodegenerative diseases. Diets high in omega-3s have been linked to a decreased risk of cognitive decline. When you consume healthy fats as a big part of your diet they become the primary source of energy – ketogenic diets have been shown to support brain health. Healthy fats offer a slow, sustainable form of energy. The high-carb diets offer highs and lows of imbalanced blood sugar and over time this wreaks havoc on our brains. Eating for a healthier brain is individualized, and I always recommend working with a functional medicine practitioner if you are not sure of what type of fats to incorporate into your diet.
• Heart Health
  Healthy fats, especially monounsaturated and polyunsaturated fats, can help lower LDL cholesterol while raising HDL cholesterol. They also support proper circulation and reduce the risk of heart disease.
• Hormonal Balance
  Fats play a crucial role in the production of hormones, including those that regulate metabolism, reproduction, and stress responses. A deficiency in healthy fats can lead to hormonal imbalances and related health issues.
• Weight Management
  Unlike processed carbohydrates, healthy fats help keep your energy levels maintained longer + balanced, reduce cravings, and stabilize blood sugar levels. This can support weight loss and prevent overeating.
• Nutrient Absorption
  Fat-soluble vitamins (A, D, E + K) require dietary fat for absorption. Without enough healthy fats, your body may struggle to utilize these essential nutrients. Read more about healthy nutrition.
• Reduced Inflammation
  Chronic inflammation is at the root of many modern diseases, including arthritis, heart disease, and autoimmune conditions. Omega-3 fatty acids found in fatty fish, walnuts, and flaxseeds help combat inflammation and promote overall health.

Best Sources of Healthy Fats

Stock up on these foods to make sure you get plenty of healthy fats in your diet!

Fatty Fish

Eating fatty fish such as salmon, mackerel, herring and sardines two to three times per week helps you to get a good boost of omega-3 fatty acids. If you go for tuna, just be aware of the mercury content if you eat it a lot. Wild-caught fish is best!

Pastured Eggs

Eggs are hugely nutritious and are great for keeping you feeling full thanks to their protein content. For years, we were told that eating eggs would raise LDL cholesterol levels but we know now that this isn’t true. It’s actually the opposite: people who eat plenty of eggs often have healthy levels of cholesterol. As an added bonus, it also helps to keep your heart healthy. Wherever possible, try to make sure that you’re eating eggs that are particularly rich in omega-3 so that you get the most benefits. Source your eggs from a local farmer who has pastured-raised chickens.

Avocado

Avocado is a great way to get more monounsaturated fats into your diet. These are a double whammy for heart health as they’re known to raise levels of HDL cholesterol and at the same time, they also help to lower your LDL cholesterol. Healthy fats aren’t the only thing you’ll get from them though; they’re incredibly nutritious and give you a good range of vitamins and minerals. Guacamole is a delicious way to get more avocado in your life.

Olive oil

There’s a big reason why olive oil is such a staple of the Mediterranean diet and this is mostly due to the wonderful healthy fats. It is another fantastic source of the same kind of monounsaturated fats that you’ll find in avocado. Studies have shown that consuming olive oil supports heart health and can lower your chances of heart disease, especially when it’s used as part of the Mediterranean diet and an overall healthy lifestyle.

It’s a bit more expensive but extra virgin olive oil is the best bet as other types of olive oil won’t bring quite the same health benefits. Drizzle it on salads or any food for an easy way to use more of it. Just don’t cook in high-heat with olive oil, as cooking denatures the oil and renders it oxidized! Purchase your olive oil from a reputable source, the cheaper brands may have other types of oils mixed in their product. Choose glass over plastic bottles.

Coconut Oil

A lot of people don’t feel comfortable using coconut oil because of its saturated fat content but it’s actually super healthy and increases levels of HDL cholesterol. Plus, it’s packed full of antioxidants. You can use it in cooking or baking but the fairly strong taste can take some getting used to at first! Use a bit less if you find it overpowering.

Nuts + Seeds

The good fats found in nuts and seeds can help to lower LDL cholesterol so they’re a great choice for super healthy snacks. Stick to a small handful though – these fats may be of the good variety but you still don’t want to go overboard with them! They’re also a good source of other nutrients such as vitamin E, magnesium and selenium. If you don’t want to snack on them, try adding them to baking or using them in salads and smoothies.

Pastured Grass-Fed Beef

Grass-fed beef varieties are another good source of omega-3. An added bonus with meat from grass-fed animals is the much lower risk of consuming hormones and antibiotics compared to their grain-fed counterparts. Again, source a local farmer and buy direct if you can. Once you compare grass-fed beef from a local farm from the beef in the grocery store – you can’t unsee the difference again! The color of the meat is much more vibrant and rich looking. The taste is also incredible!

Full Fat Raw Dairy

If you tend to stick solely to low fat dairy, you’re missing out on the healthy fats. In fact, do not bother with anything low fat. If you can handle dairy without issues, full fat dairy (raw is preferred-loaded with vitamins, minerals + enzymes!) is full of fats that you won’t find in lower fat versions and this can have some surprising benefits for your health. Full fat dairy can reduce your risk of type 2 diabetes and obesity – much more than low fat!

Organic Dark Chocolate

Here is a source of healthy fat that you’re sure to love! Dark chocolate ticks two big boxes from a health perspective: antioxidants and healthy fats. You don’t want just any type of dark chocolate though – go for something with at least 70% cacao. If you can find it, 85% cacao is even better. The more cacao, the more benefits you’ll get.

Recommended saturated fats for cooking with higher heat temperatures:

• Schmaltz (chicken or goose fat)
• Tallow (beef fat – make sure to buy organic, grass-fed sources of animal fats)
• Duck Fat (great for making duck-fat-fries!!)
• Palm Oil
• Butter + Ghee
• Coconut Oil

And now the bad fats…..AVOID:

• Margarine
• Canola Oil
• Grapeseed Oil
• Soybean Oil
• Rice bran Oil
• Corn Oil
• Vegetable Oil
• Pretty much any oil other than those recommended above!

Conclusion

Healthy fats are an essential part of a balanced diet, supporting everything from brain function, heart health, hormone production and more. Rather than avoiding fats altogether, focus on incorporating high-quality sources to optimize your well-being. By making informed choices, you can enjoy the benefits of healthy fats while maintaining overall health and vitality. Once you begin to make small lifestyle changes like cutting out bad oils and being conscious of incorporating good oils, the benefits will leave you feeling physically and mentally strong and balanced! And your brain will love you for it!!

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