Not all fats are created equal. Some are beneficial, while others should be limited.

1. Healthy Fats (Eat More of These!)
These fats provide essential nutrients and protect against disease:
Unsaturated Fats (Monounsaturated & Polyunsaturated)
Benefits: Reduce inflammation, improve heart health, and support brain function.
Sources:
Monounsaturated fats: Olive oil, avocados, nuts (almonds, cashews, peanuts).
Polyunsaturated fats: Fatty fish (salmon, mackerel), flaxseeds, walnuts, chia seeds.
Omega-3 Fatty Acids (A Type of Polyunsaturated Fat)
Benefits: Essential for brain health, reducing inflammation, and improving heart function.
Sources: Salmon, sardines, walnuts, flaxseeds, chia seeds.
2. Fats to Limit (But Not Fear!)
Some fats can be consumed in moderation but shouldn’t be your primary source.
Saturated Fats
Pros: Not as harmful as once thought, but best consumed in balance.
Cons: Too much may contribute to high cholesterol levels in some people.
Sources: Red meat, full-fat dairy, coconut oil, butter.
The key with saturated fats is moderation—they’re fine in reasonable amounts, especially if you’re eating a whole-food diet.
3. Fats to Avoid (The Bad Fats!)
Trans Fats (Artificial Fats)
Cons: Linked to heart disease, inflammation, and obesity.
Sources: Processed foods, margarine, fried fast food, some baked goods.
Many countries have banned trans fats, but they can still be found in some processed snacks—always check food labels for “partially hydrogenated oils.”
Do Fats Make You Fat? (Debunking the Myth)
One of the biggest nutrition myths is that eating fat leads to weight gain. Fat itself doesn’t make you fat—excess calories do.
In fact, healthy fats can help with fat loss by:
✅ Keeping you full longer, reducing cravings.
✅ Slowing digestion, preventing blood sugar spikes.
✅ Providing a steady energy source, reducing overeating.
When paired with a balanced diet of protein and carbohydrates, fats help regulate appetite and improve overall health.
How to Include More Healthy Fats in Your Diet
Adding the right fats to your meals is simple:
🥑 Start your day with healthy fats – Add avocado or nuts to breakfast.
🐟 Eat fatty fish 2-3 times a week – Salmon, sardines, or mackerel are great choices.🥜 Snack smart – Choose nuts, seeds, or hummus over processed snacks.
🥗 Use healthy oils – Cook with olive oil instead of vegetable oils.
🧈 Don’t fear natural sources – Butter and full-fat dairy in moderation are fine.
Final Thoughts
Fats are not the enemy—they are essential for a healthy, well-functioning body. The key is choosing high-quality sources, balancing your intake with protein and carbs, and avoiding processed trans fats.
Next up in this series, we’ll dive into fad diets—which ones work, which ones don’t, and how to spot a diet that’s setting you up for failure.
Let’s Talk!
Do you have questions about fat in your diet? Drop a comment below or reach out—I’d love to help you build a nutrition plan that works for you!
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