Fats in Your Diet

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A low-fat diet isn’t all it’s cracked up to be. Yes, there certainly are fats that aren’t good for you. And yes, consuming fats in greater proportions than are healthy can have all sorts of negative, and potentially very serious, health consequences. But simply avoiding fat in general isn’t the answer either. Without the “good” fats – the ones you need to function properly – your body, including your brain, is not getting what it needs to thrive. An adequate intake of healthy fats is critical to your long-term health and well-being.

We have seen over the past several decades obesity rates have steadily climbed due to this dietary shift to either unhealthy fats – highly processed and most often partially hydrogenated – or “no fat” products that are too high in sugar. Both contribute to making heart disease the #1 killer in the United States today.

Click HERE to download our brochure outlining the various best options of oils and fats used for cooking.

Below are additional guidelines to follow including some optimal food selections that provide you with healthy fats: 

  • Try to limit your saturated fats to 10 percent of your total fat intake daily
  • Focus on eating more healthy fats (we will show you the list of what to look for in a healthy fat here in just a minute)
  • Avoid good fats laden with salt e.g., grass-fed butter salted vs grass-fed butter unsalted
  • Focus on the quality not the quantity of food you are eating; the fats found in grass fed and organic is healthier for you typically than the fats found in non-organic and processed foods
  • Sources excellent sources of healthy fats:
  1. Avocados
  2. Fatty fish (salmon, mackerel, herring, lake trout, sardines, albacore tuna)
  3. Whole eggs (yes, including the yolks!)
  4. Cheese
  5. Dark Chocolate
  6. Seeds and Nuts (pumpkin, sunflower, flaxseed, chia and sesame seeds, and any nuts are good nuts!)
  7. Olive Oil (extra virgin preferred)
  8. Yogurt (preferably with live cultures to support gut health as well)

Monounsaturated and polyunsaturated fats are the best for you, so check your labels. Some of the foods listed above, while healthy for you, are high in saturated fats (fried foods, cheese, red meats, and certain oils) and are best eaten in moderation.


Harvard School of Public Health

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