Is Fat Healthy?

As a Dietitian, I am often asked the question: Is fat healthy? Well, the answer isn’t a straightforward one. While it’s true that too much fat can lead to health problems such as heart disease and high cholesterol, not all fats are created equal.

Some fats, like those found in avocado and nuts, are actually good and are the best fats for you. Interesting statistics show that people who consume a moderate amount of healthy fats tend to have better overall health than those who follow low-fat diets. The key is not to eliminate all fats from your diet, but rather to choose your fats wisely and balance them with other nutrients. As with most things in life, moderation is key.

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Is Fat Healthy? The Truth About Fat and Nutrition

There are three main types of fat. Part of a healthy diet should include “good fats”. Fats are an important psrt to healthy living. It is the fats in food that we select to eat that can make a tremendous difference in acheiving our weight loss goals.

  • Saturated

This type of fat is usually solid at room temperature and is found in foods such as butter, cheese, and red meat. According to recent studies, about half of the long-chain saturated fatty acids found in cheese may actually have a neutral or positive impact on our health.

A diet high in saturated fat can lead to an increase in LDL cholesterol, which is often referred to as “bad” cholesterol. Simply put, it’s a type of fat that has no double bonds in its structure. Its carbon atoms are “saturated” with hydrogen atoms, giving it a more solid consistency.

  • Monounsaturated, “The Best Fats”

Monounsaturated fats are one of the healthiest types of fats that you can consume. This particular type of fat is known to boost heart health by lowering bad cholesterol levels in the blood. According to the American Heart Association, a diet rich in monounsaturated fats has been shown to reduce the risk of heart disease by up to 25%, reduce bad cholesterol levels, and improve your overall health.

In addition to being heart-healthy, monounsaturated fats may also help regulate blood sugar levels, promote healthy weight loss, and provide other health benefits.

  • Polyunsaturated

Polyunsaturated fats are an essential nutrient that the body requires for optimal health. Found in foods like fish, nuts, and vegetable oils, these healthy fats provide numerous health benefits that are crucial for overall well-being. They help lower LDL (bad) cholesterol levels, which can reduce the risk of heart disease, stroke, and other cardiovascular complications.

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Studies show that individuals who consume higher levels of polyunsaturated fats have lower levels of bad cholesterol in their blood than those who consume higher levels of saturated or trans fats. In addition to reducing the risk of heart disease, polyunsaturated fats are known to improve brain function and reduce inflammation in the body.

Is fat healthy for weight loss?

The Importance of Fat

Fat plays an important role in our bodies. It provides insulation, aids in maintaining healthy skin and hair, and allows us to absorb fat-soluble vitamins like A, D, E, and K. Fat is also crucial for brain function and hormone production. However, not all fats are created equal. We need to be mindful of the amounts and types of fat we consume.

The American Heart Association recommends consuming no more than 5-6% of total calories from saturated fats and consuming at least 25-35% of total calories from all types of fats. However, dietary needs can vary depending on individual lifestyle and health concerns, and it is best to consult with a registered dietitian to determine the appropriate amount of fat in your diet.

When you plan out your next meal, it’s essential to pay attention to nutrition labels and avoid processed foods that contain trans fats. Aim to incorporate healthy fats into each meal and snack. For example, add avocado to a sandwich, sprinkle nuts over a salad, or swap out butter for olive oil when cooking.

Healthy fats can be a valuable addition to your weight loss journey because they keep you feeling full and satisfied, making it less likely for you to overeat or reach for unhealthy snacks. Additionally, they can improve your body’s ability to burn calories and lose weight. Omega-3 fatty acids, for example, have been shown to decrease body fat and increase lean muscle mass.

Best Fats with Omega-3 Fatty Acids for Weight Loss

Fish Oil

One of the best sources of omega-3 fatty acids is fish oil. It contains two main types of omega-3s – eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA). These two types have been shown to improve heart health, reduce inflammation, and aid in weight loss. Eating fatty fish such as salmon, sardines, and mackerel is another great way to get your intake of omega-3s.

Flaxseed Oil

Flaxseed oil is another excellent source of omega-3s, particularly alpha-linolenic acid (ALA). This type of omega-3 is essential for good health, but the body cannot produce it on its own. Flaxseed oil is also low in saturated fats and high in antioxidants, making it a great choice for those looking to shed some pounds.

Chia Seeds

Chia seeds are tiny powerhouses of nutrition, and they are also rich in omega-3s. They contain both EPA and DHA, much like fish oil. Apart from aiding in weight loss, chia seeds are also known to increase energy levels, reduce inflammation, and enhance brain function.


Walnuts are one of the best plant-based sources of omega-3s. They contain ALA, which can help lower bad cholesterol and reduce the risk of heart disease. Walnuts are also high in fiber, protein, and healthy fats, making them an excellent addition to any weight loss diet.


Avocado is a superfood that is not only delicious but also incredibly nutritious. It’s one of the few fruits that contain omega-3 fatty acids, making it a great choice for those looking to lose weight. Furthermore, avocados are also an excellent source of fiber, vitamins, and minerals, all of which are essential for overall health.

Best Fats with Conjugated Linoleic Acid (CLA) for Weight Loss

Healthy fats like CLA, found in meat and dairy products, have been linked to weight loss and improved insulin sensitivity. In this blog, we’ll take a deep dive into the best fats with CLA for weight loss, and the benefits they provide for our body. Is fat healthy? I say yes it can be.

Grass-fed Beef

Grass-fed beef is an excellent source of CLA and contain the best fats. Compared to grain-fed beef, grass-fed beef contains significantly higher levels of CLA, Vitamin E, and beta-carotene. These nutrients can help in reducing inflammation, improving heart health, and aiding in weight loss.

Moreover, grass-fed beef is leaner than regular beef, making it an excellent option for those on a weight loss journey. It’s also a great source of protein, iron, and Vitamin B12. Add some grass-fed beef to your diet to help in lose weight and improve overall health.

Whole Milk

Whole milk is a great source of healthy fats, including CLA. A glass of whole milk provides around 7% of the daily recommended intake of CLA. Besides, milk is a great source of protein, calcium, and Vitamin D, making it an excellent addition to your diet.

Studies indicate that individuals who consume whole milk have a lower risk of obesity than those who consume skimmed or low-fat milk. So, ditch the low-fat milk and go for full-fat milk if you’re trying to lose weight.


Cheese is a delicious and convenient way to incorporate healthy fats into your diet. However, not all cheese is created equal. Cheese made from grass-fed cow’s milk, such as cheddar or gouda, provides high levels of CLA.

Additionally, cheese is an excellent source of protein, calcium, and Vitamin B12. However, it’s high in calories and salt, so be mindful of portion control and choose low-salt cheeses if you’re watching your weight.


Butter is an ingredient that we tend to associate with weight gain. However, butter from grass-fed cows is an excellent source of CLA and other healthy fats. Butter made from grass-fed cows is also rich in Vitamin A, E, and K2, which is essential for heart and bone health.

When it comes to consuming butter, moderation is key. Implement healthy cooking habits; you can add a generous amount of butter to your morning toast or use a small amount to cook your food.


Eggs are an excellent source of protein and healthy fats, such as CLA. An egg yolk contains around 2.8mg of CLA, making it an excellent addition to your weight loss diet. Eggs are also rich in essential vitamins and minerals, such as Vitamin D, B12, and Zinc, making them a great breakfast option.

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Woman eating unhealthy bad fat.

Foods High in Fats to Avoid- Is Fat Healthy?

Fried foods are full of unhealthy fats that can add to the cholesterol levels in our bodies. Rather than frying, opt for healthier cooking methods such as grilling, baking, or steaming. When eating out, always choose grilled or baked options over fried foods.

Finding the foods high in fat that will benefit you is a lifestyle change. It does take time to adjust to, but you will thank me when you reach your weight loss goal.

Processed meats like bacon, sausages, hot dogs, cold cuts, and salami should be avoided. These meats are high in saturated and trans fats, which can raise cholesterol levels and increase the risk of heart disease. Try to switch to leaner cuts of meat, including chicken, turkey breast, fish, or legumes and pulses like lentils and beans.

High-Fat Dairy Products: Whole milk, cream, butter, cheese, and ice cream are high in saturated fats. Consider choosing low-fat dairy products such as skimmed milk, low-fat cheese, or unsweetened yogurt in your daily diet to keep fats under control.

Packaged snacks, chips, cookies, and crackers contain trans fats. These fats are added to enhance flavor and prolong shelf life and are also used in fried items. Always check for nutritional information, and avoid processed foods with high amounts of fat or calories.

Fast foods like burgers, sandwiches, pizzas, and deep-fried items often contain high-fat toppings like mayonnaise, heavy cheese, or sugar-laden sauces. Instead, opt for healthier choices, such as salad bowls or grilled chicken wraps, and look for how it’s prepared and served.

Childhood Obesity Facts

Childhood obesity has become a growing concern in America. It is not just a cosmetic issue, but a medical problem that increases the risk for serious health conditions such as heart disease, diabetes, and cancer. As a dietitian, it is important for me to discuss the facts about childhood obesity in America so that parents and caregivers can take action to protect the health and well-being of children.

It is important to understand how prevalent childhood obesity is in America. According to the Centers for Disease Control and Prevention (CDC), approximately 19.3% of children and adolescents aged 2-19 years were obese.

The most obvious reason is an imbalance of calories consumed versus calories burned. In other words, if a child takes in more calories than he or she burns off, the excess energy is stored as fat and leads to weight gain. Contributing factors to this imbalance include diets high in sugar and fat, lack of physical activity, sedentary behaviors such as watching TV or playing video games, and less sleep.

Obese children are more likely to develop heart disease, high blood pressure, type 2 diabetes, fatty liver disease, sleep problems, asthma, and joint problems. These health problems not only have an impact on a child’s current health, but they can also persist into adulthood. Furthermore, childhood obesity can result in negative social and emotional consequences, such as low self-esteem, anxiety, and depression.

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Fat Consumption Statistics in American Adults

According to the Centers for Disease Control and Prevention (CDC), American adults consume an average of 33% of their daily calories from fat. This is above the recommended intake of 20-35% of calories from fat. Moreover, the National Health and Nutrition Examination Survey (NHANES) found that American adults consume an average of 82 grams of fat per day, which is much higher than recommended.

Why Fat Consumption Statistics are Concerning

The high intake of fat by American adults is concerning because it increases the risk of developing chronic diseases like heart disease, stroke, and type 2 diabetes. In addition, diets high in fat often lead to weight gain, which is another risk factor for chronic diseases. Sadly, fat is often consumed in the form of saturated and trans fats, which harm the body’s health and contribute to developing health problems.

Ayana Davis

Registered Dietitian Nutritionist

The University of California San Francisco

Is fat healthy? The importance of fat in your diet plays a role in your overall health and weight loss goals. How to choose the best fats for your health.

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