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The Skinny on Fats

Fats have gotten a bad reputation over the years. 

For most of my childhood, teenage years, and even into early adulthood, I was taught that fats are bad for you, they make you gain weight, and it’s best to cut them out as much as possible – hence the rise of “fat-free” products that litter the grocery store shelves.

But as nutrition research continues to develop, recent studies have shown that fats, are in fact, very good for you and necessary.

Fats ARE essential for a healthy diet! It just depends on what type of fat you’re consuming whether they are helping your body or harming it. They can either cause disease in the body or help prevent it.

The 2 main kinds of fats are Saturated Fats and Unsaturated Fats.

Saturated Fats usually come from animal sources (meats and dairy products) and are solid at room temperature (think cooled bacon grease). The exception to this is Coconut Oil or Palm Oil, which are also saturated fats.

Unsaturated Fats come from vegetables, nuts and seeds, and fish. Unsaturated Fats include Monounsaturated Fats and Polyunsaturated Fats. Unsaturated Fats are liquid at room temperature.


Saturated Fats have been shown to increase the risk of heart disease, blood vessel disease, and there are even some studies that link saturated fats to an increased risk of Alzheimer’s Disease and Dementia (but further study is needed in this area!).

Unsaturated Fats have been shown to LOWER the risk of heart disease, lower blood pressure, and help regulate blood sugar levels, as well.

But fats are also essential to the body in order to:

Provide Energy

Help the Body Absorb Certain Vitamins and Minerals

Build Cell Membranes

Sheath Nerves

Help with Blood Clotting

Help with Muscle Movement

And to Help Fight Inflammation

So, when it comes to fat intake, the best rule of thumb is to Avoid Trans-Fats as much as possible! They are NOT good for you. Avoid them!

Go for Unsaturated Fats as often as possible! I highly recommend to all my clients to go for Extra Virgin Olive Oil in all possible scenarios. Also work on increasing your consumption of fatty fish (salmon, tuna, mackerel, sardines, anchovies), walnuts, and flaxseed, which are good sources of Omega-3 fatty acids.

Try to limit Saturated Fats when possible. While there are other nutritional benefits to foods that contain Saturated Fats (protein, vitamins, and minerals), overconsumption of these foods can lead to the increased disease risks mentioned earlier.

Don’t be afraid of fats in your everyday eating habits. Just try to make the healthiest choices possible. 
















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