Understanding Fats: Not All Fat is Bad!

Photo Courtesy of Harvard Health

Fats often get a bad reputation, but the truth is: your body needs fat to function! The key is knowing which fats are helpful, which to limit, and how to properly include them in your diet.

Why is fat important? 

Our bodies use fats for a multitude of reasons: 

• Help store energy and keep you full/satisfied after meals

• Insulate the body and protect organs

• Absorb fat-soluble vitamins (Vitamins A, D, E, and K)

• Support brain and heart health

Without enough healthy fat, your body can struggle to function properly.

The “good” fats

Unsaturated fats are heart-healthy and can actually improve your cholesterol levels thanks to omega-3 and omega-6 fatty acids. These fats are often found liquid at room temperature. 

They are found in:

• Olive, canola, or avocado oil

• Nuts and seeds

• Fatty fish like salmon, sardines, or mackerel

• Avocados

  
  

The fats to limit

Saturated fats and trans fats should be limited. Eating too much of these can raise your “bad” cholesterol and increase your risk of heart disease. These fats are often solid at room temperature! 

• Saturated fats include butter, cheese, fatty cuts of meat, and coconut oil. Try to limit these fats. 

• Trans fats are most commonly found in packaged and fried foods. It is best to avoid these all together!

TIP: Check the nutrition facts label!

Reading fat on a nutrition label can be confusing at first. Start by looking at the amount of “Total Fat.” This number will be in grams (g). Underneath that, you’ll see how much of the total fat comes from saturated and trans fat. Aim for a low amount of saturated fat and 0 grams of trans fat when selecting packaged goods!

How to include fat in your diet in a healthy way 

• Cook with olive or canola oil instead of butter.

• Snack on a handful of nuts instead of chips.

• Add avocado to sandwiches or salads for healthy fats.

• Choose fatty fish over fatty cuts of meat a few times per week.

• Remember that fats are a calorie-dense food, so portion sizes still matter even for the healthy fats!

At the end of the day, fats aren’t the enemy that social media often makes them out to be! By choosing mostly unsaturated fats and limiting saturated and trans fats, they can be an essential part of a healthy, balanced diet that supports heart, brain, and overall health.

By Julia Langer, Nutrition Education For All