Not All Fats Are Equal: Good, Better, Best Choices For Your Health

Fats are often misunderstood. For years, they were seen as something to avoid however the truth is, fat is essential for your brain, hormones, energy, and absorption of key vitamins. The key isn’t cutting out fat but choosing the right kinds. Some types support your health, while others may increase inflammation or strain your heart over time. The goal isn’t to fear fat, it’s to focus on quality.

Good Fat Sources: Acceptable in Moderation

These fats can be part of your diet, but they tend to be more processed, higher in omega-6s, or contain additives. They're okay occasionally, but not the best everyday choices.

• Vegetable oils (corn, soybean, canola)

• Store-bought salad dressings or sauces with added sugars or preservatives

• Margarine or butter substitutes with hydrogenated oils

• Fried foods (especially fast food)

• Packaged baked goods with trans fats or shortening

• Heavy cream and full-fat dairy from conventional sources

Better Fat Sources: Smart and Balanced

These fats offer more nutritional value and are generally less processed. They're suitable for regular use in meals and snacks.

• Olive oil (especially extra virgin)

• Avocados and avocado oil

• Nuts like almonds, walnuts, or pecans (lightly salted or raw)

• Seeds like chia, flax, pumpkin, or sunflower

• Nut butters with minimal added ingredients

• Full-fat yogurt or cheese (from quality sources)

Best Fat Sources: Clean, Anti-Inflammatory, and Heart-Healthy

These fats are nutrient-dense, anti-inflammatory, and support your overall health. They come from whole, natural sources and are ideal for daily use.

• Fatty fish like salmon, sardines, and mackerel (rich in omega-3s)

• Extra virgin olive oil (cold-pressed)

• Flaxseeds and chia seeds (ground or soaked)

• Walnuts and macadamia nuts

• Pasture-raised eggs and grass-fed meats (contain better fat profiles)

• Avocados (whole, fresh)

• Ghee or clarified butter from grass-fed sources (in moderation)

The Bottom Line

Fat is not the enemy, poor-quality fat is. Healthy fats help regulate hormones, support brain function, and keep you satisfied longer. Focus on upgrading your fats rather than cutting them out entirely.

Think avocado toast over a fried breakfast sandwich, or olive oil drizzled over roasted veggies instead of store-bought dressing. With a few intentional swaps, you can nourish your body and boost your health with the fats it actually needs.

Small changes, made consistently, can create powerful results. Choose quality fats, and your body will thank you.