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.

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

1. Cook with olive or avocado oil instead of butter, vegetable or canola oils.

2. Add chia, flax or hemp hearts your salad, smoothie, yogurt or oatmeal.

3. Include nuts or a healthy trail mix as a snack.

4. Snack on guacamole or hummus with raw veggies instead of chips.

5. Choose wild-caught fatty fish 2–3 times a week for a healthy omega-3 boost. Salmon is great!

6. 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!

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Do You Suffer From Inflammation?

Did you know that you can reduce inflammation in your body by eating and avoiding certain foods in your diet?

The anti-inflammatory diet includes nutrient dense and antioxidant rich foods that decrease the inflammatory response in the body. By focusing on a healthy balanced diet that includes a wide range of fruits, vegetables, nuts, seeds, whole grains, fish, lean proteins and healthy oils and fats, you can help reduce the inflammation in your body and lower your risk of illness/disease.

FOODS that cause inflammation

• Limit Saturated Fats (butter, whole milk, cheese, high fat red meat, skin in poultry)

• Avoid Trans Fats (pre-packaged baked goods/snacks, flavoured coffee creams, etc.)

• Pro-inflammatory Omega 6 foods (sunflower, soybean, vegetable, corn and safflower oils, etc.)

• Hydrogenated oils/margarines

• Refined carbohydrates (white breads/white flour and sugar, white bread products, white pasta/crackers, pastries, etc.)

• Processed foods and meats (snack foods such as chips/crackers, some canned food, prepared frozen meals as well as deli meats, hot dogs, salami, bologna, etc.)

• Red meats/fatty meats (burgers, steak, ribs, bacon, pork, sausage, etc.)

• Sugars (added sugars, candy, etc.) and high fructose corn syrup

• Sugary drinks (pop, sugar added juices)

• Fast food, fried foods, etc.

• Desserts – cookies, baked goods, ice cream - Reduce sodium intake - Gluten (if you have a sensitivity)

• Dairy (enjoy in moderation and lower fat options) – greek yogurt is great

• Artificial sweeteners, additives, colourings, etc.

• Alcohol and caffeine

anti-inflammatory foods

• Foods rich in Omega 3 fatty acids such as fatty fish (salmon, sardines, herring, mackerel, anchovies, etc.), flax oil, flaxseeds, chia seeds, hemp seeds, walnuts, walnut oil, etc.

• An Omega 3 supplement would also be beneficial (something high in EPA/DHA)

• Foods rich in monounsaturated fats – extra virgin olive oil, sesame oil, avocado, nuts, natural nut butters and seeds.

• Lots of fruits and vegetables (a variety of colours), which are rich in antioxidants and other compounds that will help to fight inflammation.

  • Fruit – apples, berries (strawberries, blueberries, raspberries, blackberries), grapefruit, lemon/lime, oranges/tangerines/nectarines, apricots, cantaloupe, mango, papaya, peaches, watermelon, grapes, cherries, pineapple, red grapes, etc.

  • Veggies – dark leafy greens (kale, spinach, collard greens), broccoli, cabbage, cauliflower, Brussels sprouts, asparagus, celery, tomato, sweet potato, squash, carrots, peas, garlic, green red pepper, alliums (onion, garlic, leek, scallions), parsley, thyme, asparagus, mushrooms, etc.

• Legumes - black beans, chickpeas, kidney beans, navy beans, pinto beans, lentils, etc.

• Green Tea

• Dark Chocolate (high cocoa content – 75% or higher)

• Increase your fibre intake – found in a lot of the foods above.Whole grains, fruits, veggies, nuts/seeds, legumes. - Lean protein – fish, skinless poultry, eggs

• Some spices may also have anti-inflammatory properties – spice up your foods with things like basil, rosemary, cayenne pepper, thyme, ginger and turmeric.

LIFESTYLE CHANGES to help reduce inflammation

• Eat a healthy diet

• Exercise more

• Manage your stress levels

• Drink lots of water

• Get good quality sleep

• Have a positive attitude

• Stretching/yoga

• No smoking

• Moderate alcohol consumption

• Maintain a healthy body weight

• Read food labels

• Watch portion sizes/servings

• Cook more meals at home and reduce eating out

There are also natural supplements that can help to reduce inflammation and promote good health.

This is a start! If you're struggling with inflammation or any inflammatory diseases/health issues, contact Thrive for program details and learn how to reduce inflammation in your body and to improve your overall health.