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Guide to Healthy Fats

Updated: Jan 23


Eat fat, build muscle.


Did you know that healthy dietary fat helps break down existing fat in your body? You want to make sure that fats are not neglected in your diet. Adding healthy fats to your diet makes it easier to build a toned, filled-out body. With the right balance of macronutrients - fats, protein, and carbs - you are well on your way to seeing those gains in muscle mass and, as a result, improved metabolic health.


Moreover, the benefits of healthy fats include:

  • Energy

  • Cell growth

  • Nutrient absorption (proper absorption of vitamins like A, D, E, and K)

  • Hormone production

  • Organ protection

  • Boosted immune system

  • Optimal bodily function

  • Proper regulation of body temperature


Additionally, healthy fats slow digestion, providing a great feeling of satiety.

Calories per gram:

  • Fat: 90%

  • Carbs and Protein: 40%


Here are the “healthy” types of fat that should be included in your diet every day:


Polyunsaturated Fats (also known as PUFAs)


  • Grass-fed Meat contains a mix of both polyunsaturated fats and saturated fats, but the predominant type of fat depends on various factors, including the specific type of meat and the animal's diet. While grass-fed meat tends to have a lower overall fat content compared to conventionally raised meat, it still contains saturated fats. However, the levels of saturated fats may be lower than in grain-fed counterparts.Grass-fed meat may also contain higher levels of polyunsaturated fats, particularly omega-3 fatty acids. 

  • Fatty fish (I prefer wild caught organic salmon)

  • Flaxseed, Chia seeds, Sunflower seeds, Pumpkin seeds


Monounsaturated Fats (also known as MUFAs)

  • Avocado oil, Olive oil, Avocado

  • Almonds, Cashews, Pecans, Hazelnuts

  • Lean cuts of meat, such as chicken and turkey

  • Some types of fish, such as salmon and mackerel, contain monounsaturated fats along with polyunsaturated fats

  • Dark chocolate with high cocoa content contains monounsaturated fats


Saturated Fats

  • Coconut Oil. While coconut oil is a source of saturated fat, it also contains medium-chain triglycerides (MCTs), which have different metabolic effects compared to long-chain saturated fats.

  • Fatty, not grass-fed meats - Beef, Pork, Lamb, Processed meats (sausages, hot dogs, bacon)

  • Poultry with Skin - Chicken, Turkey

  • Full-Fat Dairy - Whole milk, Cheese, Butter, Cream, Full-fat yogurt


The best fat category? Unsaturated fat is the best category due to its excellent health benefits. This category could be broken down into two groups:


  • Polyunsaturated fats (also called PUFAs). Polyunsaturated fats (or PUFA’s) are able to lower bad cholesterol levels  (LDL) while increasing the levels of good cholesterol (HDL). Plus, they can decrease the risk of cardiovascular disease. Thanks to the omega-6 and omega-3 fatty acids they contain, PUFAs truly provide a lot of benefits!


  • Monounsaturated fats (also called MUFAs). On the other hand, monounsaturated fats are also good for the body. They can lower the levels of LDL while maintaining good levels of HDL. Studies also show their ability to lower the risks related to cardiovascular disease.


The type of unhealthy fats that must be avoided: 


  • Artificial trans fats and processed foods since these provide an abundance of unhealthy fats - Snack foods (chips, crackers), Baked goods (cakes, cookies, pastries), Fried foods.

  • Seed oils - Canola oil, Grape-seed oil, Corn oil, Safflower oil, Cottonseed oil, Rice bran oil, Soybean oil.


These manufactured fats are created as hydrogen molecules are injected into vegetable oils. This process forms an even more solid fat that prolongs the life of processed foods.


Dangers that come from unhealthy type of fat:

  • increases the risk of heart disease

  • triggers and causes inflammation

  • may harm the blood vessels’ inner lining

  • may drive insulin resistance, together with type 2 diabetes



Sending Optimal Health & Ultimate Wellness,

Julia Smila, FDN Practitioner & Pranic Healer

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