Your Fats

Understanding Healthy Fats

We often think of “fat” as something to avoid — but not all fats are created equal. In fact, our bodies need certain types of fat to function properly. The right kinds of fats support energy, brain health, hormone balance, and even our immune system.

Healthy fats (like monounsaturated and polyunsaturated fats) play an essential role in:

• Supporting cell growth

• Helping the body absorb vitamins and minerals

• Regulating hormones

• Maintaining blood sugar balance

• Reducing the risk of heart disease and type 2 diabetes

• Promoting brain and muscle function

• Supporting immune health

You can find these beneficial fats in foods such as:

• Nuts and seeds

• Fatty fish like salmon, sardines, and tuna

• Avocados and their oils

• Quality vegetable oils (in moderation)

Most foods contain a mix of different fatty acids — which is actually how nature intended it. Rather than eliminating a type of fat altogether, it’s about choosing the right sources and being mindful of quality.

For example, some studies have suggested benefits from medium-chain triglycerides (MCTs) — the type of saturated fat found in coconut oil — while others have linked coconut oil to higher LDL (“bad”) cholesterol levels compared to vegetable oils. This is where context and individual needs really matter. If you have a heart condition or high cholesterol, it’s best to check with your healthcare provider before adding more saturated fats to your diet.

Tip: Always look for organic, cold-pressed oils from trusted sources. Oils can easily become rancid or oxidized if not processed and stored properly.

Saturated vs. Unsaturated Fats

For decades, researchers have debated the effects of saturated and unsaturated fats on heart health. While some studies connect higher saturated fat intake to increased LDL cholesterol and heart disease, others show less clear results.

What’s more consistent is the evidence supporting unsaturated fats. These are the “heart-healthy” fats long associated with the Mediterranean diet — a way of eating rich in olive oil, fish, nuts, and vegetables.

When I lived in Cyprus and on the Greek islands, I saw firsthand how people enjoy a diet full of olive oil, fish, and local produce — yet heart disease rates remain low. It became clear to me that fat itself isn’t the enemy — it’s the type and quality that matter most.

Unsaturated fats help lower LDL cholesterol, reduce inflammation, strengthen cell membranes, and may even lower the risk of autoimmune conditions like rheumatoid arthritis.

The Three Types of Fat

1. Saturated Fat

Saturated fats are “solid” fats, often found in animal products like:

• Butter and cheese

• Cream and ice cream

• High-fat cuts of meat

• Coconut and palm oils

While excessive amounts can raise LDL cholesterol, moderate intake from high-quality sources — especially those containing MCTs — can fit into a balanced diet.

2. Unsaturated Fat

Unsaturated fats are often called the “healthy fats.” In their pure form (like oils), they stay liquid at room temperature — that’s why olive oil or avocado oil pours easily, unlike butter or coconut oil, which solidify.

But that doesn’t mean foods containing them are liquid too — rather, these foods contain oils rich in unsaturated fatty acids. You’ll find them in:

• Avocados and avocado oil

• Olive oil and olives

• Nuts and seeds (like almonds, cashews, and sesame)

• Fatty fish such as salmon, sardines, and mackerel

• Natural nut butters and nut oils

These fats help lower “bad” LDL cholesterol, reduce inflammation, and support brain and heart health. Diets that emphasize unsaturated fats — like the traditional Mediterranean way of eating — are consistently linked to longer life and lower rates of heart disease..

3. Trans Fat

Trans fats are the true “bad fats” — created through industrial processing that turns oils into solid fats. Though many have now been phased out of foods, they can still appear in fried foods, baked goods, and processed snacks.

Check labels carefully — even small amounts can increase inflammation and raise heart disease risk.

Final Thoughts

Healthy fats are essential — not optional. They help our bodies work smoothly and support long-term health when chosen wisely. Focus on whole-food sources, organic oils, and balance.

Still unsure which fats are right for you or how to include them in your diet?
I’d be happy to guide you — reach out and we can find what works best for your body.