What fats are good for us?

May 28th, 2017

What fats are good for us?

Learn their benefits and get simple and delicious recipes so you can start cooking healthier meals!

Good fats:
Monounsaturated and polyunsaturated fats come from omega-3-rich foods. Sources include fatty fish varieties such as salmon, mackerel, and herring and vegetarian options such as flax seeds, macadamia nuts, and avocados.


Bad fats:
Artificial trans fats appear in processed foods and are often added to extend a product’s shelf life. They include hydrogenated oils such as corn, soybean, and safflower oils. Saturated fats are also bad for you. These are fats that are solid at room temperature, like butter, margarine, or shortening.


Importance of including healthy fats in our diets
Getting sufficient healthy fat is crucial for our bodies’ hormone production, metabolism, immune system, and body composition. Many of our body tissues are lipid based, including our brains, cell membranes, and the fatty sheaths of our nerves. Consuming healthy fats allows our cells to communicate with each other and function normally.
Here are some recipes rich in healthy fats


Guacamole with veggie sticks
Guacamole is a delicious way to eat avocado, and veggie sticks are a great alternative to chips or crackers, which can be high in trans fats. Get recipe HERE.


Benefits: Avocado has been shown to improve levels of LDL, the “bad” cholesterol, while raising the amount of HDL, the “good” cholesterol, in our bodies.








Grilled aubergine rolls stuffed with walnut paste
This is a delicious Georgian starter dish that I LOVE! Get recipe HERE.

Benefits: Nuts and seeds are packed with ALA (alpha-linolenic acid), which is a plant-based omega-3 fatty acid. Other omega-3 fatty acids include DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which we get from fish and algae.

Benefits from a diet rich in omega-3 fatty acids include anti-inflammatory effects, a stronger immune system, and a reduced risk of chronic disease.

Unrefined, extra virgin coconut oil and olive oil, grass-fed butter, and ghee
These fats and oils are known as the healthy saturated fat option. We should include them in our diet in moderation.

I love using coconut oil or ghee to cook my curries. Or if you’re not up for cooking, drop a teaspoon or two into your morning protein smoothie.

Don’t be afraid to use REAL butter to cook your eggs or white fish for more flavour! You can also use coconut oil in place of less healthy vegetable oils when baking. Here are a couple of delicious recipes that use coconut oil:


Thai red curry with turkey and vegetables

Almond and coconut chocolate cookies

Protein spirulina power smoothie


Benefits: These fats contain medium chain fats that support health and optimal body composition and enhance energy production and performance, as well as a wide range of other health benefits.

Try to keep your diet varied and consume different types of fats from unrefined and high-quality products. Consume fats from seafood, grass-fed or free range animals, and unrefined oil/fats from nuts and seeds. Avoid processed, artificially flavoured or farmed products, as they usually contain unhealthy fats.

Get into the habit of reading package labels. If you see anything in the ingredient list that you’ve never heard of, it’s probably highly processed and likely contains unhealthy fats/ingredients. Stick with fresh produce, which only has one ingredient and no unhealthy surprises.

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