Healthy Fats, Good Fats you Need for Weight Loss!
Healthy Fats, Good Fats you Need for Weight Loss!

The Truth About Healthy Fats and why Your Body Needs Them!

Fats are a type of Macro Nutrient, just like carbohydrates and protein. And like carbs and protein your body requires some healthy fat for energy, to protect your heart, absorb vitamins, and help with brain health. 

However, not all fats are created equal. There are four types of fat, some good and some bad. 

The Four types of Fat:

The “Good Fats” or Healthy Fats:

Monounsaturated Fats and Polyunsaturated Fats: These are known as the good fats because they improve your overall health. They help to:

  • Provide heart health
  • Prevent abnormal heart rhythms
  • Lowers blood pressure
  • Reduces the risk of heart disease and stroke
  • Lowers triglycerides associated with heart disease & inflammation
  • Lowers bad LDL, cholesterol levels
  • Increases good HDL
  • Reduce the risk of cancer
  • Healthy fat is filling
  • They take longer to digest, burning more calories
  • Aids in weight loss

Before we dive into the Bad, Lets also talk about Omega-3s:

Omega-3 Fatty Acids are typically Polyunsaturated fats but are extremely beneficial to our health. Research has shown that a diet rich in Omega-3s may help to:

  • Reduce symptoms of depression, ADHA, and bipolar disorder
  • Protect against memory loss and dementia
  • Reduces the risk of heart disease, stroke, and cancer
  • Eases arthritis, joint pain, and inflammatory skin conditions
  • Supports a healthy pregnancy
  • Battles fatigue
  • Sharpens your memory, and balances your mood

The “Bad Fats” or Unhealthy Fats:

Trans Fats and Saturated Fats: Are known as the bad fats because they:

  • Typically raises bad LDL cholesterol
  • Can create inflammation linked to heart disease
  • May cause stroke
  • Contributes to insulin resistance, increase risk of type 2 diabetes

Trans fats are worse than saturated fats and trans fats should be avoided at all costs, pay attention to the labels on your foods.

Saturated fats, while not as harmful as Trans fats can still raise bad LDL and negatively impact your heart health. It is best consumed in moderation, however there is no need to remove it from your diet completely. 

Healthy Fats, Good Fats you Need for Weight Loss!

List of Healthy Fats:

Monounsaturated Fats:

  • Olive Oil
  • Canola Oil
  • Peanut Oil
  • Sesame Oil
  • Avocados
  • Olives
  • Eggs 
  • Pistachios
  • Almonds
  • Peanuts
  • Hazelnuts
  • Pecans
  • Cashews
  • Macadamia
  • Peanut or Other Nut Butter

Polyunsaturated Fats:

  • Sunflower Seeds
  • Sesame Seeds
  • Pumpkin Seeds
  • Flaxseed
  • Walnuts
  • Fish Oil
  • Salmon 
  • Tuna
  • Mackerel
  • Herring
  • Trout
  • Sardines
  • Soybean
  • Safflower Oil
  • Tofu

Best Sources of Omega-3s:

  • Anchovies
  • Herring
  • Salmon
  • Mackerel
  • Sardines
  • Trout
  • Tuna
  • Mussels
  • Oysters
  • Halibut

Vegetarian Omega-3s

  • Seaweed
  • Flaxseeds and Oil
  • Chia Seeds
  • Canola and Soybean Oil
  • Walnuts
  • Mayonnaise
  • Edamame
  • Beans (refried, kidney, etc)
  • Brussels Sprouts
  • Kale
  • Spinach
  • Tofu

List of Unhealthy Fats:

Trans Fats:

  • Commercially baked Pastries: Cookies, Doughnuts, Muffins, Cakes, and Pizza Dough
  • Packaged Snack Foods: Cracker, Microwave Popcorn, Chips
  • Margarine
  • Vegetable Shortening
  • Fried Foods: French Fries, Fried Chicken, Chicken Nuggets, Breaded Fish.
  • Anything Containing Hydrogenated Vegetable Oil

Saturated Fats:

  • Red Meat: Beef, Lamb, Pork
  • Chicken Skin
  • Whole Fat Dairy
  • Butter
  • Ice Cream
  • Lard
  • Tropical Oils: Coconut and Palm Oil

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