Embrace Healthy Fats for a Nourished Life

For years, fat was villainized. From “low-fat” labels on supermarket shelves to diet trends promising rapid weight loss by cutting fat, many of us grew up fearing it. But the truth? Fat is essential. Not only does it give food flavor and satisfaction, but it also plays a critical role in supporting your health — especially when you choose the right kinds.

The Importance of Fat in Our Diet

To start, fat is crucial for brain health. Around 60% of your brain is made up of fat. It especially relies on omega-3 fatty acids to function properly. These healthy fats support memory, mood stability, mental clarity, and even help reduce the risk of cognitive decline as we age. If you've ever felt foggy or unfocused on a low-fat diet, it's no coincidence. Your brain simply isn’t getting what it needs.

Hormones and Healthy Fats

Fat also plays a central role in hormone production. Hormones like estrogen, progesterone, and cortisol are built from cholesterol and fat. Without enough healthy fat in your diet, your body struggles to produce these hormones. This struggle can lead to irregular menstrual cycles, mood swings, low libido, and even fertility issues. For women especially, including adequate fat in the diet is crucial for hormonal balance.

Nutrient Absorption

Another key function of fat is that it helps your body absorb fat-soluble vitamins — A, D, E, and K. These vitamins are essential for everything from immune health and bone strength to skin repair and vision. Eating a nutrient-dense salad is great, but without a source of fat, your body can’t properly absorb all those powerful nutrients. Include healthy fats in your meals to maximize nutrient absorption.

Keeping You Full

Fat is also important for keeping you full and satisfied. It slows digestion, which helps stabilize your blood sugar and reduces the likelihood of cravings or energy crashes. Meals that include a balance of fat, protein, and fiber are more likely to keep you feeling energized and focused throughout the day.

Protection and Insulation

Finally, fat protects your internal organs by cushioning them. It acts as insulation to help regulate your body temperature. It’s a built-in survival tool that your body uses for both protection and long-term energy storage. Embracing healthy fats will ultimately contribute to better overall health.

Top Foods for Healthy Fats

Here are some top foods for healthy fats:

• Oily fish – Salmon (organic or wild), trout, mackerel, sardines, anchovies, herrings, and pilchards.

• Omega-3 eggs.

• Avocados.

• Raw unsalted nuts (not peanuts).

• Raw unsalted seeds – pumpkin, sunflower, sesame, and linseeds.

• Olive oil.

• Flaxseed oil – only use cold-pressed and keep refrigerated.

• Hempseed oil – only use cold-pressed and keep refrigerated.

• Olives.

• Organic cold-pressed coconut oil.

  
  

Conclusion: Fat is Your Ally

In short, fat is not the enemy. It's a powerful ally in your journey to feel nourished, balanced, and vibrant. Choosing the right sources of fat can significantly enhance your well-being and overall health. Don’t shy away from them; embrace the benefits that healthy fats have to offer!