For years we have been told fat is the enemy, if you eat fat you become fat. Food companies have exploited this outdated belief by labelling products “low fat”, instead they fill them with sugar and other nasty ingredients like soy, gluten, corn syrup, and GMO.
These artificial foods are the main contributors to obesity and the majority of health problems today – the truth is, you need fat to maintain a healthy, balanced diet, and not the toxic additives.
Fat actually provides the essential nutrients your body and brain need, along with a clean fast acting energy source that keeps the brain operating at maximum output.
It should be included in your meals at every opportunity.
- Fat is a building block for healthy cell walls, hormones, and temperature regulation
- Vitamins A, E, D and K are all fat absorbed
- Essential fats, like omega-3s – that support brain function – cannot be produced in the body so they must be consumed.
It’s important to understand not all fat is good fat. Recognising the difference between the two will ensure you choose the healthy form while avoiding the bad stuff.
There are good and bad saturated fat and this depends on the source. Saturated fat is commonly found in animal foods but is also found in plant based foods such as coconut.
Most people eat too much saturated fat from the wrong foods (cakes, biscuits, pastries) this is why high blood cholesterol is linked to saturated fat.
Choosing healthy saturated fat will boost your good cholesterol (HDL) while lowering the bad (LDL) this will reduce your risk of heart disease 
- Coconut oil
- Grass fed meats
- Grass fed butter
- Pastured bacon fat
- Dark chocolate (cacao butter)
- Grass fed ghee
- MCT oil
- Egg yolks
Don’t eat these:
- Pizza and cheese
- Non grass fed butter
- Non grass fed meat products
- Cookies and other grain based deserts
- fast food
These fats mainly consist of oils that are liquid at room temperature but solidify when refrigerated – Olive oil is an example of a monounsaturated fat.
When eaten in moderation, these fats can have a beneficial effect on your heart by reducing bad cholesterol levels. Research has shown that healthy amounts of monounsaturated fat can be linked to:
- Decreased risk of breast cancer
- Lower risk of heart disease and stroke
- Weight loss
- Reduced belly fat
Good monounsaturated fats include:
- Olive oil
These are the least stable fats and will give you sever inflammation if you consume them in excess. However, there is an exception – your body and brain still need omega-3s and omega-6s which are a form of unsaturated fat. Since your body cannot produce these on its own, they must come from the food you eat.
It is important to get the balance right when consuming your omega-3s and 6s.
Omega-6s are found in vegetable oils, poultry, and most common proteins – easy to see why most people consume too much omega-6.
To get this balance right, ensure you are getting the majority of your omega-3s from wild caught fish; if you don’t like seafood try supplementing fish or krill oil. Do this while making an effort to reduce omega-6 intake – getting this balance right will do wonders for your body and brain.
For most people, a good omega-6 to omega-3 ratio is 4:1
Trans fats are a by-product of hardening vegetable oils, they are mostly found in processed food where they come in the form of “partially hydrogenated oils”.
In November 2013, the U.S. Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognised as Safe (GRAS) in human food 
Often fast food companies deep fry food with oils from trans fats which can cause a number of health problems: bad cholesterol, heart disease, and obesity. Deep fried food is by far the worst thing you can put in your body and should be avoided at all costs.
Now that you know the difference between good and bad fat, be conscious about your decision making, assess the long term consequences, health should be your number one priority.
Eating lots of healthy fat is one of the best things you can do for your body and brain. You will notice immediate benefits from switching to a diet high in fat – start by adding more grass-fed butter to your meals, it taste great and will leave you satiated.
It’s important to understand, everyone reacts differently to certain foods – become an observer of how your body responds to the food you eat.
A simple method is, eat more of the stuff that makes you feel good and less of anything that doesn’t.
Please feel free to leave a comment, or reach out to me if your unsure about your food selections –As always, you can stay up to date with my latest diet tips by signing up at the bottom of this page.