blog healthy fats 2022Are you afraid to incorporate fats into your diet? Do you believe that eating fat will make you fat? If so, it's not your fault. You’ve likely been taught for years by the media that eating fat is going to make you fat, BUT this is simply not true!

The topic of fat can get very confusing, very quickly. But eating the right fats will make a HUGE impact on decreasing inflammation within your body. While eating fats is incredibly important, eating the RIGHT fats is the key!


We need HEALTHY fat

EVERY cell in our body contains fat. Healthy fats help us feel full, stabilize blood sugar, and maintain energy.

There are several essential fatty acids that our bodies cannot make, and if we don’t consume them it may show up as inflammation, fatigue, poor memory function, heart issues, depression, dry skin, as well as other unpleasant symptoms.

Our bodies also NEED fat to produce HORMONES. This is especially important for my fertility, pregnant, and postpartum patients! 

In addition, eating healthy fat (like olive oil) with your salad or veggies will actually allow your body to absorb more of the nutrients from the vegetables.



Healthy Fats vs. Unhealthy Fats

There is a BIG difference between good, natural, unprocessed, unrefined sources of fat and highly processed, refined fats.

Healthy fats should be incorporated into your diet every day. In some cases, it can be beneficial for these fats to make up well over HALF of the calories that a person consumes.

The processed and refined fats on the other hand, are considered “junk calories”. These unhealthy fats can be oxidized, or rancid, and are unrecognizable to our bodies. They contribute to inflammation which leads to all sorts of health problems. Examples of unhealthy fats include vegetable oil, corn oil, and trans fats.


Healthy Fats

These foods contain GOOD Fats. Enjoy eating these frequently without guilt!

  • Avocados
  • Olives
  • Ghee
  • Butter (I especially love Kerrygold)
  • Plain Yogurt (Full fat)
  • Avocado Oil
  • Coconut oil
  • Olive Oil
  • Nuts
  • Fish (salmon, herring, anchovies, and sardines)
  • Grass Fed Beef
  • Dark meat from free range poultry
  • Fats from animals (lard, beef tallow, duck fat, etc.)
  • Eggs (especially from pastured chickens)

*It is important that the meat you eat comes from animals that were healthy and got to eat their natural diets while they were alive.


If you are someone who doesn’t eat much fat, consider adding some healthy fats to your diet. Start with butter, avocado, olive oil, or something else from the “healthy” list above! 

If you still have some of the “unhealthy” fats in your diet, please consider switching these out with some of the healthier fats. Little changes, done consistently, can set you on a path to better health!

Dr. Jamie