Fats play a vital role in our body and are essential for hormone function, brain health and they help moisturize and strengthen your hair, skin, and nails.

Fats also help us absorb fat-soluble vitamins like vitamins A, D, and E. These vitamins assist in various roles in the body, including boosting our immune system. 

While many people are still afraid of fats, you actually need dietary fat to survive. Research shows that adding healthy fats to our diet will improve health and even help with fat loss. 

There are three types of fats: unsaturated, saturated, and trans fats.

Unsaturated fats are broken down into two categories: Monounsaturated and Polyunsaturated.

You’ll want to eat these healthy fats often because they are the most optimal for your health and well-being. 

Monounsaturated fats may help lower your risk of cardiovascular disease and can be primarily found in foods like: 

  • Avocados
  • Extra Virgin Olive oil
  • Safflower and Macadamia Nut Oil
  • Nuts and nut butters (especially hazelnuts and pecans)

Polyunsaturated fats help with muscle function and blood clotting. These fats are essential, meaning that our bodies do not produce this type of fat, and we must get them from our diet or through supplementation. 

They contain omega-3 and omega-6 fatty acids, which improve heart health, cognitive function, and help decrease inflammation. 

These essential fats are found in foods like:

  • Salmon, tuna, and trout
  • Ground flax and flaxseed oil
  • Hemp seeds
  • Walnuts


Next is Saturated Fats. You’ll want to eat these in moderation because eating too much of them can raise your risk of chronic illnesses such as heart disease and type 2 diabetes. 

Saturated fats are primarily found in foods like:

  • Bacon, sausage & cured meats like salami
  • Pastries and Pies
  • Lard, butter, shortening, and dairy products such as cream, whole milk, cheese, and sour cream.


Moving on to Trans fats. You’ll want to eat these less frequently because they can lead to obesity, increase your cholesterol, and put you at risk for heart disease and diabetes.

They are most commonly found in:

  •  Baked goods
  • Cakes, cookies, and ice cream 
  • Deep-fried foods such as fried chicken and french fries
  • Margarine


Lastly, let’s review the recommended daily allowance for fats: Approximately 20-30% of your diet should come from fats.

Use these tips to incorporate healthy fats into you grocery shopping and meal planning today!

Book a call with our Wellness Coordinator to learn more