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Healthy Fats vs. Unhealthy Fats: What You Need to Know for Vibrant Health
When it comes to nutrition, fats often get a bad reputation—but the truth is, not all fats are created equal. In fact, your body needs certain fats to function optimally. The key is understanding the difference between healthy fats and unhealthy fats, and how to incorporate the right types into your daily meals for lasting energy, hormonal balance, brain health, and a strong immune system.
When it comes to nutrition, fats often get a bad reputation—but the truth is, not all fats are created equal. In fact, your body needs certain fats to function optimally. The key is understanding the difference between healthy fats and unhealthy fats, and how to incorporate the right types into your daily meals for lasting energy, hormonal balance, brain health, and a strong immune system.
What Are Healthy Fats?
Healthy fats, also known as unsaturated fats, are primarily found in plant-based foods and some fish. These fats are divided into:
Monounsaturated Fats
Help reduce bad cholesterol (LDL) levels and increase HDL (good cholesterol), support heart health, stabilize blood sugars, and keep you full and satisfied. Monounsaturated fats may also have anti-inflammatory properties.
Liquid at room temperature, solidify when chilled
These can be found in foods such as avocados, olive oil, nuts (almonds, cashews, peanuts), natural peanut butter, seeds (sesame, pumpkin), safflower and sunflower oil.
Polyunsaturated Fats
These include omega-3 and omega-6 fatty acids.
Omega 3:
These fats can help reduce inflammation, supports brain, heart and eye health and may reduce the risk of depression and autoimmune diseases.
Types:
ALA (Alpha-linolenic acid) – plant based, needs to convert to EPA/DHA
EPA (Eicosapentaenoic acid) – anti-inflammatory, cardiovascular health
DHA (Docosahexaenoic acid) – brain and eye development
These can be found in fatty fish (salmon, sardines, mackerel, etc.), flaxseeds, chia seeds, hemp hearts, and walnuts.
Omega 6:
These fats can help support skin health, hair growth, and metabolism (in moderation)
In excess, especially without enough omega, 3, these fats can promote inflammation in the body. Aim for a balanced omega-6: omega-3 ratio (ideally around 4:1 or lower)
Types:
LA (Linoleic acid) – essential, must be obtained from the diet
AA (Arachidonic acid) – found in animal products, can be inflammatory
These can be found in vegetable oils, walnuts, pine nuts, cashews, almonds, sunflower seeds, pumpkin seeds, hemp hearts, sesame seeds, safflower/grape seed/sunflower/avocado oil, eggs, soybeans and some poultry/meats.
What Are Unhealthy Fats?
Unhealthy fats can disrupt your metabolism, increase bad cholesterol, and promote inflammation in the body.
Trans Fats:
These are the worst offenders. Found in processed and fried foods, trans fats raise LDL (bad) cholesterol and lower HDL (good) cholesterol. They’re linked to heart disease, obesity, and insulin resistance.
Eliminate or reduce your intake of packaged baked goods (cookies, pastries, donuts, etc.), fried fast foods, some margarines, anything that says “partially hydrogenated oil” in the ingredient list
Saturated Fats:
While not as harmful as trans fats, too much saturated fat can raise LDL cholesterol levels. Some saturated fats (like those in coconut oil or grass-fed butter) may be okay in moderation, but excessive intake should be avoided.
Benefits – provides energy and supports cellular structure, aids in absorption of fat soluble vitamins (A,D, E, K) and some saturated fat sources, such as coconut oil, have beneficial effects.
Solid at room temperature
Saturated fats can be found in foods like red meat (fatty cuts), processed meats (sausage, bacon, etc.), full fat dairy products, butter, lard, cheese (especially processed varieties), coconut oil, and palm oil.
Health Benefits of Eating the Right Fats
When you choose the right kinds of fat, your body thrives. Here’s what healthy fats do for you:
Boost brain health and mental clarity
Support hormone production (especially important for women’s health)
Improve heart health by reducing bad cholesterol
Enhance nutrient absorption, particularly of fat-soluble vitamins (A, D, E, K)
Reduce inflammation, helping with joint pain, skin issues, and chronic disease prevention
Simple Tips to Eat More Healthy Fats
Cook with olive or avocado oil instead of butter, vegetable or canola oils.
Add chia, flax or hemp hearts your salad, smoothie, yogurt or oatmeal.
Include nuts or a healthy trail mix as a snack.
Snack on guacamole or hummus with raw veggies instead of chips.
Choose wild-caught fatty fish 2–3 times a week for a healthy omega-3 boost. Salmon is great!
Include an omega 3 supplement if you don’t feel you are getting enough in your diet.
Final Thoughts
In holistic nutrition, we look at food as more than just fuel—it’s nourishment for your whole self. By embracing healthy fats and avoiding harmful ones, you support not only your physical body but also your emotional and mental well-being. So go ahead—drizzle that olive oil, enjoy that avocado toast, and nourish yourself with the fats your body truly loves.
Remember: Balance is key. Don’t fear fat—just be mindful of which fats you’re choosing – everything in moderation!
If you’re looking for more guidance on healthy eating, book your free 20 minute consult and learn how Thrive can help!
