The Importance of Good Fats: Why Your Body Needs Them

For years, fat had a bad reputation — often blamed for weight gain, high cholesterol, and heart disease. But not all fats are created equal. In fact, good fats are essential for your health and wellbeing. They support everything from brain function and hormone balance to energy levels and heart health. So, let’s break down the benefits of good fats and why they deserve a regular place in your diet.

🥑 What Are Good Fats?

Good fats refer to unsaturated fats, which include:

• Monounsaturated fats – Found in olive oil, avocados, and certain nuts

• Polyunsaturated fats – Found in oily fish (like salmon and mackerel), flaxseeds, walnuts, and sunflower oil

These fats are different from saturated fats (often found in animal products and processed foods) and trans fats, which are the harmful, artificially produced fats in many packaged snacks and fast food.

💪 Why Your Body Needs Good Fats

1. Brain Health
   The brain is made up of nearly 60% fat, and it relies on essential fatty acids — especially omega-3s — to function properly. These fats help with memory, mood regulation, and even reducing the risk of cognitive decline.

2. Heart Health
   Good fats help to lower bad cholesterol (LDL) and raise good cholesterol (HDL), reducing the risk of heart disease. Omega-3 fatty acids also help reduce inflammation and improve blood vessel function.

3. Hormone Production
   Fats are essential for the production of hormones, including those that regulate metabolism, stress, and reproduction. Without enough fat in your diet, hormone function can become imbalanced.

4. Energy and Absorption
   Fats are a dense source of energy and help the body absorb fat-soluble vitamins like A, D, E, and K. These vitamins support immune function, bone health, and skin integrity.

5. Cell Health
   Every cell in your body has a membrane made of fat. Good fats help keep these membranes flexible and functional, which is crucial for overall cell communication and health.

✅ How to Include More Good Fats in Your Diet

• Cook with olive oil instead of butter

• Snack on a handful of almonds or walnuts

• Add avocado to your meals

• Include oily fish 2–3 times per week

• Sprinkle flax or chia seeds into smoothies or porridge

Final Thoughts

Good fats are not something to fear — they’re a vital part of a healthy, balanced diet. Including the right fats can help you feel energised, stay focused, and support your long-term health. Like anything, moderation and quality matter — so choose natural, whole-food sources whenever possible.