Fat has gotten a bad rap over the years, but it’s time to set the record straight. When I began my deep dive into nutrition almost 10 years ago, one thing was clear: fat is not the enemy (as I was often told). In fact, the right fats are essential to a healthy, energized body and a balanced mind.
From reducing joint and muscle pain to supporting metabolic function and stabilizing your mood, fats play a vital role in how you feel and function every day.
The Fats to Avoid
Let’s start with what not to eat. You’ve likely heard about trans fats—and for good reason. According to the Mayo Clinic, trans fats raise your LDL (“bad”) cholesterol while lowering your HDL (“good”) cholesterol, significantly increasing your risk of heart disease [1].
The biggest culprits include:
- Commercial baked goods (cakes, cookies, pies)
- Packaged and frozen foods (microwave popcorn, frozen pizza)
- Refrigerated dough (biscuits, crescent rolls)
- Fried foods (fries, doughnuts, fried chicken)
- Non-dairy coffee creamers
- Processed nut butters (if the oil doesn’t separate, be cautious)
- Stick margarine and certain processed spreads
Even oils marketed as “healthy”—like sunflower, safflower, and canola—can be problematic. Many of these undergo partial hydrogenation, creating hidden trans fats and disturbing your body’s omega-3 to omega-6 ratio. This imbalance can fuel inflammation and chronic disease [2].
Why No/Low-Fat Diets Backfire
Opting for low-fat or fat-free foods might seem like the simple solution—but this often leads to unintended consequences:
- Fat is often replaced with sugar and additives (more calories, less fat)
- You will likely feel hungrier because fat increases satiety, leading to more snacking
- Your body could store more fat due to imbalanced blood sugar and its reliance on other food sources for fat
Signs your diet may be too low in fat include dry hair, brittle nails, dry eyes, brain fog, fatigue, or constant thirst.
Your body needs fat to function properly. Full stop.
Why Fat Balance Matters
Here’s where it gets even more interesting: Your body needs essential fatty acids—especially omega-3s—for brain function, blood sugar regulation, cardiovascular health, immune response, and more.
But thanks to the Standard American Diet (SAD), we consume 10 to 25 times more omega-6s than omega-3s—a drastic departure from the 1:1 ratio of our ancestors [3]. This imbalance is linked to rising rates of inflammation-related illnesses, including diabetes, heart disease, and autoimmune conditions [4].
The Fats You Should Be Eating
Let’s focus on the good stuff. Healthy fats come in many delicious forms:
Omega-3-rich foods:
- Wild-caught salmon, mackerel, sardines, herring, black cod, etc.
- Ground flaxseed, chia seeds, walnuts
- High-quality fish oil supplements
Best Cooking Fats:
- High heat: Unrefined coconut oil, ghee, avocado oil
- Low-medium heat: Extra virgin olive oil, avocado oil, grass-fed butter
Pro Tip from Thrive 9: Add a spoonful of coconut oil/butter or a healthy nut butter to your smoothie for a boost in satiety and stable energy.
Fats to Avoid at All Costs
If it’s partially hydrogenated, toss it. Also avoid these commonly overused oils:
- Corn oil
- Cottonseed oil
- Soybean oil
- Canola oil
- Vegetable oil
- Sunflower and safflower oil (unless cold-pressed and used sparingly)
These often show up in “health” foods like protein bars and salad dressings—so read those labels.
Bottom Line
Fat isn’t the villain—it’s a key player in your body’s energy, hormone balance, brain health, and overall well-being.
The key is to ditch the inflammatory fats and nourish your body with whole, nutrient-dense options. Your joints, heart, and brain will thank you.
References:
- Mayo Clinic Staff. “Trans fat is double trouble for your heart health.” Mayo Clinic, 2022.
- Mozaffarian, D. et al. “Trans Fatty Acids and Cardiovascular Disease.” New England Journal of Medicine, 2006.
- Simopoulos, A.P. “The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases.” Exp Biol Med, 2008.
- Calder, P.C. “Omega-3 fatty acids and inflammatory processes.” Nutrients, 2010.
