What are “good fats” and why do we need them?
“Good fats” are essential for our brain, heart, cellular function and hormones!
Back in the 80s and 90s, the ‘low fat’ movement had us believing that all fats were bad. Fast forward to today, and we now know that a certain amount of fat is essential for our health and wellbeing.
I often talk to clients about “good fats” and how important they are in our diets. Good fats include monounsaturated fats (found in olive oil, avocado, nuts and seeds) and omega-3 fatty acids (found in oily fish, flaxseeds, chia seeds and walnuts). These fats have positive effects on our health and provide essential fatty acids that our bodies can’t produce on their own.
Why do we need good fats?
Nutrient Absorption - fats help absorb fat-soluble vitamins (A, D, E, and K) and other nutrients.
Brain Health - the brain is largely composed of fat, so adequate fat intake supports cognitive function.
Cellular Function - good fats are essential for building and maintaining cell membranes, ensuring cells function properly.
Cardiovascular Health - good fats can help lower bad cholesterol levels (LDL) and increase good cholesterol levels (HDL), reducing the risk of heart disease and stroke.
Reducing Inflammation - omega-3 fatty acids have anti-inflammatory properties that can help reduce the risk of chronic diseases such as heart disease, cancer and arthritis.
Hormone Production - fats are necessary for the production of hormones and neurotransmitters
What are the best sources of good fats?
To meet your daily essential fatty acid requirements, it is important to consume the following foods daily, in moderation and as part of a balanced diet.
olive oil
avocado
nuts, e.g. almonds, cashews and walnuts
seeds, e.g. pumpkin, sunflower, flax, chia and hemp
fatty fish, e.g. salmon, mackerel, sardines and anchovies
I also recommend limiting your intake of saturated fats and avoiding trans fats (the harmful fats found in many processed foods, fried foods and baked goods).