For over a decade, fat has been known as an enemy to health. The word fat triggers fears related to weight gain, clogged arteries, heart disease, etc. But that is far from the truth. Not all fat is bad. Our brain is made up of 60% fat. It is also an initial component of the cell wall. Healthy fat is required for better focus, memory, mental clarity, and skin health. Getting rid of all types of fats isn’t healthy at all. It is important to note that healthy fat does not come from junk food. Junk food, such as fried snacks, contains trans fat, which is unhealthy for your health.
But the unsaturated fats that come from fatty fish, avocados, nuts, and seeds is an important component for our health. They are not only building blocks of our body, but they also help absorb vitamin A, D, K, and E. They play an important role in hormone balance, skin, and hair health.
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In this article, we will discuss different healthy fats, organic sources, benefits, and answer all the questions people ask about healthy fats. Keep reading.
What Are Healthy Fats?
The unsaturated fats are known as healthy fats. There are two types of healthy fats : Monounsaturated fats and Polyunsaturated fats. Monosaturated fats is a kind of healthy fat normally comes from plant based natural source like olive, avocado, nuts & seeds. Polyunsaturated fats are essential fats that our body need to function. But body can not produce them. We get these fats from fatty fishes, olive oils, nuts & seeds, etc. We get these important fats from various healthy foods.
The main organic sources to get the healthy fats are below -.
- Animal Based source : Grass feed beef, lamb, eggs, dairy, etc.
- Plant Based Source : Oils like Canola, flaxseed, olive oil. Various Nuts & Seeds, avocado, tofu, etc.
Animal fats
Animal fats have a bad reputation, but not all of them are unhealthy. Grass-fed beef, lamb, organic eggs, dairy, and bone marrow are some of the better sources of animal fats. They are essential for hormone production and energy metabolism. Grass-fed meats and dairy contain CLA, which is linked to fat loss and Cancer prevention. Fat-soluble vitamins such as vitamin A, D, E, and K2 are absorbed more efficiently with animal fat. Egg yolks contain choline, fat, and carotenoids vital for brain and heart health.
Fatty fish
We give fatty fishes a special mention here though they are a part of animal fats. Why? Lets explore. Fatty fishes are high in omega-3 fatty acids. It supports brain development, memory, and mood stability. They also come with lower triglycerides, helping to reduce blood pressure and prevent plaque buildup in the heart arteries. Fatty fish also reduces inflammation, offering protection from arthritis, asthma, and other inflammatory disorders. They also contain a good ratio of fat and protein. Fatty fish contain DHA, which is crucial for eye health. They’re also a good source of vitamin D, providing bone and teeth benefits. As we get older, there’s a higher risk of age-related cognitive decline. Fatty fish helps to reduce that effect.
Plant-Based Healthy Fats
If you are looking for vegan healthy fat sources, there are some great plant-based options, too. Avocado, coconut oil, olive oil, olives, nuts, and seeds are some of the great sources of natural healthy fats. Organic oil from those plant-based sources, such as extra virgin coconut oil, MCT oil, and extra virgin olive oil, is the best way to consume them. They are rich in monounsaturated fats, polyunsaturated fats, omega-3, and omega-6 fatty acids. With their bad cholesterol-reducing effect, they are excellent options for heart health. Few fruits like avocado, olive are great options to get these fats.
Nuts and Seeds
Nuts & seeds have a special place in plant based healthy fats. Almonds, walnuts, macadamia, sunflower seeds, and Brazil nuts are some examples for healthy fats. They have a higher amount of monounsaturated, polyunsaturated fat and low saturated fat. Also nuts and seeds contain higher amounts of vitamin E, magnesium, potassium, and fiber. It offers benefits for the heart by lowering bad LDL cholesterol. Nuts & Seeds are excellent for brain health & cognitive function. They are also good for skin, blood sugar and many more. please read healthies Nuts and Seeds: proven Benefits, Types & Nutrition.
Benefits Of Healthy Fat
What are the benefits of healthy fat?
Let’s find out the benefits of healthy fats more detail in this section.
1. Brain health and mental sharpness
As we mentioned, our brain is made of 60% fat. Healthy fats like omega-3 improve memory, focus, mode and prevent cognitive diseases like dementia and Alzheimer’s.
2. Heart health
Monounsaturated and polyunsaturated fats are good for our heart health. They reduces harmful cholesterol LDL and increases the amount of good cholesterol HDL. It results in lower blood pressure and prevents arteries clogging by fat.
3. Hormone balance
Fats are one of the vital components of our hormones. Without proper fat intake, our body can’t produce estrogen and testosterone.
4. Keeps you full longer
Fats may contain more calories, but they also keep you full for a long time. They are connected with reducing appetite and food craving. By consuming fat strategically, you can reduce your weight.
5. Nutrient absorption
Without fat, our body cannot absorb the vital fat-soluble vitamins.
6. Reduces inflammation
Healthy fats, especially omega-3 fatty acids, are linked to reduced inflammation in our bodies. It offers protection from heart disease and autoimmune conditions. Fatty fish, nuts, and seeds are good sources of Omega-3 fats.
7. Mood and stress support
Healthy fat is linked to a better mood, lower anxiety, and overall mental health. If you have deficiency, you have a higher risk of depression and other mental conditions.
8. Hair and skin health
Fats help to absorb essential nutrients that are vital for skin, hair, and nail health.
What are the nutritional guidelines for healthy fat?
20 to 35% of our daily calorie intake should come from healthy fat according to the WHO and USDA. For example, if you’re taking a 2000-calorie diet per day, that is about 44 to 78 g of fat per day. A nutritionist recommends prioritizing unsaturated fats that contain monounsaturated and polyunsaturated fats.
Fatty fish, flaxseed, and walnuts contain polyunsaturated fats. Olive oil, hazelnuts, almond and canola oils are the richest sources of monounsaturated fat. 2/3 of your fat intake should consist of unsaturated sources. Saturated fats like butter, red meat, coconut oil, and full-fat dairy are not inherently bad. But they are recommended to consume in moderation. Avoiding trans fat entirely is one of the healthiest things you can do. Avoid hydrogenated oils, margarine, and fast foods. They are connected with heart disease. Try to eat fish full of Omega-3 fatty acids at least 2 times per week. Also, pay attention to the balance of your diet. Don’t just add fat, include quality carbs and protein with it. Changing your cooking habits can also be a healthy step. Use olive oil, coconut oil, and avocado oil for medium heat cooking. For high-heat cooking, you can use ghee or animal fat, as those are less prone to oxidation in high heat.
Why is healthy fat necessary?
Healthy fats are an essential component of our well-being. Our cell membranes and hormones are made with fats. They will also bring Wellness, supporting mood, focus, and memory. Good fat protects heart health by reducing bad cholesterol in the blood. Facts also contain high energy, keeping you full for longer. They have another essential role in vitamin absorption, fighting inflammation, and supporting the immune system.
Why is healthy fat necessary for men?
Good fat intake is essential for men’s health in many ways. Not taking enough fat may reduce testosterone levels. It may have effects like lower muscle mass, energy, and libido. Fats also support muscle building and fat synthesis. It may also impact mental sharpness recovery let alone heart health. To maintain proper sexual health and fertility, men must be serious about taking a balanced diet.
Why is healthy fat necessary for women?
Healthy fats are more crucial for women than men in some ways. Fats at a component of estrogen, progesterone, and other hormones in women. Healthy intake of fats helps them to maintain their hormonal balance. It plays an essential role in reproductive health and menstruation. It is also crucial for pregnancy and fetal development.
Both Man and woman healthy fat with a balanced diet is a must. To know more, please go through Health diet : Benefits, tips and nutrients needs.
Are plant-based fats as beneficial as animal-based fats?
Plant-based fats are more beneficial and risk-free than animal fats according to Harvard Health. There is research at Harvard T.H. Chan School of Public Health. They collected data from more than 90,000 people for over 22 years. Among the people, heart disease was lower when they replaced unhealthy saturated fat with plant-based monounsaturated fat. Plant-based fats can lower the risk of dying from any cause by 16%. On the flip side, taking animal fats was linked to a higher risk of dying from any cause.
What Are the Best Sources of Healthy Fats with other nutrients?
Manually processed nutrient dense superfoods are a good source of healthy fats. Here are some of the best healthy fat options with other nutrients in detail:
- Sardines and trout are rich in omega-3 fats.
- Sunflower seed, flaxseed, chia seed, Walnut, and almond seed contain monounsaturated fats, fiber, and plant-based omega-3 fatty acids.
- Avocados and olives, loaded with monounsaturated fat, antioxidants, and potassium.
- Egg yolks contain choline, a soluble vitamin, and cholesterol. It is recommended to eat one egg per day.
- Chief yogurt, butter, and full-fat dairy contain good fat, calcium, and bioactive nutrients. This should be consumed in moderation.
- Cold-pressed oils like olive oil, avocado oil, MCT oil, and flaxseed oil contain good, healthy fats.
- Dark chocolates with a high amount of cocoa contain healthy fats, antioxidants, flavonoids, and magnesium.
How Do Healthy Fats Compare to Unhealthy Fats?
Let’s check out the highlights of the difference between healthy fats compared to unhealthy fats.
| Points | Healthy Fats | Unhealthy Fats |
| Types | Monounsaturated, Polyunsaturated, Omega-3 Fatty Acids. | Trance fat, highly processed saturated fat. |
| Function | Boost the health of the brain, heart, hormones, skin, nails, and hair. | Raises LDL, increases the chance of heart disease. |
| Source | Fatty fish, avocado, pumpkin seeds, and nuts. | Fried fast foods, margarine, etc. |
| Metabolic Effect | Burn fat and improve insulin sensitivity | Store fat in the body and increase body weight. |
What makes trans fats harmful to health?
Trans fats are Man-Made fats made by hydrogenation. It has harmful effects on our health in the following ways.
They increase that cholesterol. LDL decreases good cholesterol, HDL, in our body. Low-density lipoprotein tends to create clogs in our heart and arteries. It increases the chances of heart disease and inflammatory problems. They are also linked with insulin resistance, cancer, infertility and dementia.
Are all saturated fats bad for you?
Not all saturated fats are bad for you. There are good sources of saturated fat, but you must consume them in moderation. Grass-fed meat, pasture-raised eggs, dark chocolate, coconut oil, and some of the examples of good saturated fat.
Fast food like hot dogs, burgers, and fries are problematic sources of saturated fats.
Conclusion
For our health and body development, fats have no replacement. We must take fats for the proper function of our bodies. The problem started with normalizing trans fat in our culture and diet, we faced a serious increase in chronic heart disease globally. Then we over panicked about fats, which is also unhealthy. For a healthy life, natural and unprocessed fats are a bare essential.
Please read Superfoods for wellness : An Honest Guide for Beginners.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
A Microbiologist, full time Content writer in MyOrganic Bd relentlessly trying people aware green lifestyle. Apart from working MyOrganic, he is an Environmental activitist.
