The Truth About Fat: Good Fat, Bad Fat, and How to Stay Healthy

For years, fat has been painted as the villain of nutrition. We’ve been told to cut it out, go “low-fat,” and avoid it at all costs. But modern science has completely flipped that view. The truth is — fat isn’t the enemy. In fact, the right kinds of fat are essential for your body to function at its best.

Let’s break down what you really need to know.

Why Your Body Needs Fat

Fat is one of the three main macronutrients, alongside protein and carbohydrates. It provides energy, supports cell growth, protects your organs, and helps your body absorb vital vitamins like A, D, E, and K.
It’s also crucial for hormone production — especially testosterone and oestrogen — and for keeping your skin, hair, and brain healthy.

The Different Types of Fat

Not all fats are created equal. Some promote good health, while others can increase your risk of disease.

These fats are essential and beneficial for your body — they improve cholesterol, reduce inflammation, and support brain and heart health.

1. Monounsaturated Fats

   • Found in: Olive oil, avocados, nuts (almonds, cashews, hazelnuts), and seeds.

   • Benefits: Help lower bad cholesterol (LDL) while raising good cholesterol (HDL).

2. Polyunsaturated Fats

   • Found in: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and sunflower oil.

   • Benefits: Rich in omega-3 and omega-6 fatty acids, which reduce inflammation and protect against heart disease.

3. Omega-3 Fatty Acids

   • Found in: Oily fish, flaxseed oil, walnuts, and algae-based supplements.

   • Benefits: Boost brain function, improve mood, reduce blood pressure, and protect joints.

1. Trans Fats

   • Found in: Processed foods, fried fast foods, pastries, biscuits, and margarine.

   • Dangers: Raise LDL (“bad”) cholesterol, lower HDL (“good”) cholesterol, and significantly increase the risk of heart disease.

   • Avoid completely — there is no safe amount.

2. Saturated Fats

   • Found in: Red meat, butter, cheese, full-fat dairy, and coconut oil.

   • Dangers: In excess, they can raise LDL cholesterol and increase heart disease risk.

   • Limit intake, but don’t eliminate completely — small amounts can be fine, especially from natural sources like eggs or grass-fed meat.

What to Eat for Healthy Fats

If you want to boost your health and maintain the right fat balance, aim to eat more of:

• Avocados

• Extra virgin olive oil

• Fatty fish (salmon, tuna, mackerel, sardines)

• Nuts (especially almonds and walnuts)

• Seeds (chia, flax, pumpkin, sunflower)

• Natural nut butters

• Dark chocolate (70%+ cocoa)

What to Avoid

Try to cut down or avoid:

• Deep-fried foods (chips, fried chicken, doughnuts)

• Processed meats (sausages, bacon, salami)

• Packaged snacks (crisps, biscuits, pastries)

• Margarine and “low-fat” spreads

• Sugary, processed “diet” foods — many replace fat with harmful sugars

The Ideal Fat Balance

For most adults:

• 20–35% of total daily calories should come from fat.

• Focus on getting most of it from unsaturated fats.

• Keep saturated fat below 10% of total calories.

• Avoid trans fats entirely.

For example, if you consume 2,000 calories per day, aim for:

• 44–78 grams of total fat per day (mostly from healthy sources).

How to Stay Healthy Overall

• Choose whole foods over processed ones.

• Cook with olive oil instead of vegetable oil.

• Eat fatty fish twice a week.

• Snack on nuts and seeds instead of crisps or sweets.

• Keep an eye on your cholesterol levels with regular check-ups.

• Balance fats with plenty of fruit, vegetables, and lean protein.

Fat isn’t your enemy — ignorance is.
Understanding the difference between good and bad fats can transform your energy, brain power, mood, and long-term health. So don’t fear fat. Embrace the good, eliminate the bad, and fuel your body the way nature intended.