Healthy Fats

Carbs, fats and proteins, we need all three! Fats, in particular, have developed a negative stigma over time. However, healthy fats do exist, and we should be consuming them regularly.

What do healthy fats do for our bodies? First, they have the ability to raise and lower our high-density lipoprotein (HDL) and low-density lipoprotein (LDL) cholesterol levels. LDL cholesterol, also known as “bad” cholesterol, is the plaque that builds up in our arteries, leading to heart complications. HDL cholesterol, also known as “good” cholesterol, is what carries LDL cholesterol to the liver, where it is broken down and expelled from the body.

Healthy fats also:

- - Give your body energy
  - Support cell growth
  - Protect your organs
  - Keep you warm
  - Produce important hormones
  - Help your body absorb nutrients
  - Improve fat oxidation
  - Reduce inflammation
  - Stabilize heart rhythms
  - Improve brain health/cognitive function

There are three categories of fats: unsaturated fats, saturated fats and trans fats. Unsaturated fats are the most vital due to their nutritional benefits. They can be subcategorized into monounsaturated fats and polyunsaturated fats.

Saturated fats can be good and bad, with some foods (e.g., lean meats, coconut oil and eggs) being beneficial in moderation and others (e.g., butter, lard and red meats) having a more negative effect.

Lastly, you should avoid trans fat due to its lack of nutritional benefits. Examples of foods containing trans fats include fried foods, processed foods, baked goods and fast food.

Below is a chart with examples of healthy fats to include in your diet.

Unsaturated Fats · Monounsaturated and polyunsaturated fats · Healthiest type of fat · Helps lower LDL and increase HDL · Maintains cells · Helps with fat oxidation · Improves nutrient absorption · The majority of the fats you consume should come from these categories (in moderation)		Saturated Fats · Consume in moderation · Can raise your LDL if eaten in excess
Monounsaturated	Polyunsaturated Contains omega-3 and omega-6, which are essential nutrients	Healthier Saturated Fats
Olive oil, peanut oil, canola oil, safflower oil, sesame oil, avocado oil	Fish: especially salmon, anchovies, herring, mackerel, tuna and sardines	Ghee
Avocados	Soybean oil, canola oil, sunflower oil	Grass-fed butter
Peanut butter	Nuts and seeds: walnuts, sunflower seeds, flax seeds	Lean meats (e.g., skinless chicken, turkey)
Nuts and seeds — especially pumpkin and sesame seeds	Tofu	Eggs
	Soybeans	Coconut oil

The role healthy fats have in our lives is significant and shouldn’t be overlooked. With proper dietary planning, the benefits you can gain from consuming the right fats is monumental.

07 Feb 2023

About the author

Davon Randolph

Mr. Davon Randolph is a Fitness and Wellness Specialist in the Slainte Fitness Center at USLI. Mr. Randolph is passionate about helping others learn to enjoy exercising within their own capacity and teaching them that physically pushing their limits can be both fun and rewarding. He is also heavily interested in utilizing corrective exercise to help clients move well for life.