Not long ago, fat was seen as something to avoid. I remember patients telling me with pride how little fat they ate, believing it was the secret to good health. Yet, at the same time, many of them still struggled with fatigue, hormone issues, digestive problems, and ongoing inflammation and didn’t see the connection.
Despite what we were told in the 80s and 90s, fat itself is not the problem. The bigger issues are eating the wrong kinds of fat or not getting enough of the good kinds. Thankfully, more people are now learning the truth about healthy fats.
Today, I want to talk about both healthy and unhealthy fats, and share some clear advice to help you make better choices.
Why Your Body Needs Healthy Fats
Your body needs a balance of nutrients, and fats are a key part of that. Fats do more than provide energy. They help your body build, repair, and communicate at the cellular level. If you don't get enough good fats, these processes slow down. At first, you might notice small changes like digestive issues, low energy, hormone imbalances, or rising inflammation.
Healthy fats support:
Bile production and flow
Your liver makes bile, and your gallbladder stores and releases it to help digest fats. Eating good fats helps keep bile flowing well, which supports digestion, detox, and regular bowel movements. If you don't eat enough fat, bile can slow down, leading to digestive problems and poor absorption of nutrients.
Cell structure and repair
Each cell in your body has a fatty outer layer, and its quality is important. Healthy fats keep these layers flexible and working well, while unhealthy fats make them stiff and inflamed. When cell membranes lose flexibility, it’s harder for nutrients to get in and waste to get out. This can affect how your cells work and impact many areas of your health.
Hormone production
Your body makes hormones from fats and cholesterol. If you don’t get enough or the right kinds of fat, hormone production can drop. This can lead to fatigue, mood swings, or metabolism problems. You might also notice changes in sleep, stress levels, or weight as your body tries to keep things balanced.
Brain and nervous system health
Your brain is mostly made of fat. Healthy fats help you think clearly, stay focused, and keep your emotions steady. When your brain gets the right fats, it can process information, manage mood, and handle stress better. Without enough good fats, you might feel foggy, distracted, or more easily upset.
That is why I often tell patients that improving the types of fats they eat can help many parts of their health at the same time.
What Are Healthy Fats?
Healthy fats come from natural, minimally processed foods that your body can easily use. These fats support your digestion, help lower inflammation, and give you good energy.
In nature, fats usually come with other nutrients that help your body absorb and use them well.
You will find healthy fats in foods like:
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Olives and olive oil
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Avocados
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Nuts like almonds, walnuts, and macadamia nuts
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Seeds such as flax, chia, and pumpkin
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Wild-caught fish like salmon and sardines
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Pasture-raised eggs
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Grass-fed meats and dairy
These foods offer more than just fat; they also have vitamins, minerals, and antioxidants that help your body use the fats properly. This is different from processed fats, which lose many of these helpful nutrients during processing.
What Fats Are Unhealthy Fats?
Not all fats are good for you. Some are highly processed and changed from their natural form, which can put stress on your body over time. It is best to limit or avoid these kinds of fats when you can.
Industrial Seed Oils
Industrial seed oils are made using high heat and chemicals, which change their structure. This makes it harder for your body to use them effectively.
Common examples include:
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Soybean oil
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Corn oil
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Canola oil
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Cottonseed oil
These oils are high in omega-6 fats. While omega-6 has a role in the body, too much of it, especially without balance from omega-3 fats, can promote inflammation. These oils are also prone to oxidation, particularly when heated, which can further contribute to cellular stress.
Trans Fats and Hydrogenated Oils
Trans fats are man-made fats that are changed to last longer and improve texture in processed foods. These changes make it hard for your body to recognize and use them.
Trans fats are linked to inflammation and heart problems. Even small amounts can build up over time and lead to health issues.
Whenever you can, try to cut back or avoid these fats and focus on whole, natural fats that support your body's health.
Common Misconceptions About Fat
Some myths about fat have stuck around for years and still confuse people. Let’s clear up a few of these misunderstandings.
"Eating fat makes you fat."
Gaining weight is more complicated than just eating fat. Things like blood sugar swings, processed foods, and too many refined carbs matter more. Healthy fats can actually help you feel full and prevent overeating.
"Low fat is always healthier."
Low-fat diets often mean eating more sugar, which can upset your metabolism and raise inflammation.
"All saturated fat is harmful."
That idea is too simple. Saturated fat from whole foods acts very differently than saturated fat from processed foods. The quality and source of the fat are important.
"Vegetable oils are always a healthy choice."
This fact surprises many people. A lot of vegetable oils are highly processed and break down easily when heated. Even though they are advertised as heart-healthy, their processing and fatty acid imbalance can actually cause inflammation over time.
"Cooking with oil is the same no matter what you use."
Different fats react in different ways when heated. Some oils break down fast and form harmful compounds, while others stay stable. It’s important to pick the right fat for how you’re cooking.
"If it is plant-based, it must be healthy."
Not always. Many plant-based fats are great, but highly refined plant oils can be just as unhealthy as other processed fats. It really depends on how the fat is made and where it comes from.
Choosing the Right Fats for Cooking
A simple way to boost your health is to use the right fat for each cooking method. This not only makes your food taste better, but also keeps the fats healthy and reduces stress on your body.
For low to medium heat or no heat
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Extra virgin olive oil
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Avocado oil (light cooking)
Olive oil has lots of antioxidants and healthy compounds, but it’s more delicate than most people think. Using it at lower temperatures helps keep those benefits.
For higher heat cooking
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Avocado oil
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Coconut oil
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Grass-fed butter or ghee
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Tallow (beef fat)
These fats can handle higher heat and are less likely to break down or oxidize when cooked.
Tallow has been used for generations because it is a traditional fat that stays stable, even at high heat, like when frying or searing. If it comes from grass-fed animals, it also has helpful vitamins and a good balance of fatty acids. It is a great choice if you want to cook with more traditional, whole foods.
For cold uses
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Flax oil
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Walnut oil
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Olive oil
These oils work best in salad dressings or poured over finished dishes.
If oils get too hot or are not stable, they break down and create compounds that can harm your body over time. Picking the right fat for each use is a small change that can really help your long-term health.
A Simple Way to Think About It
If you remember one thing, let it be this: Choose fats that come from nature, not from a factory.
When you do this, you help your digestion, hormones, brain, and long-term health in a way that is both sustainable and enjoyable.
You Don't Have to Change Everything to Benefit
I have seen many patients regain energy, improve digestion, and find better balance simply by changing the types of fats they use each day. This is a simple shift, yet the impact can be profound. When you begin to give your body quality fats that it recognizes and can use well, things start to move in the right direction.
You don't have to change everything at once to see results. Start small, swap out one oil, pick a better option at the store, or add a healthier fat where you can. Notice how your body feels, since it tells you more than any label. Over time, these small choices add up.
Your body was designed to heal. When you give it the right building blocks, it will do amazing things.
