top of page

Choose Healthy Fats

By Rebecca Jacobs


When it comes to fat, there is a misconception that all types are bad for you. However, this is not the case. For some reason, fat has been given a bad reputation. In actual fact, it is an essential nutrient that our bodies need to function properly. Did you know that nearly 60 percent of our brain is made up of fat? It is a crucial part of our diet. Some fats can be detrimental to your health, while others can provide powerful health benefits. It’s important to know which are which.


Below is a list of healthy fat options. When adding nutritious fats to your meals strive to replace unhealthy fats such as saturated fats, trans fats, and hydrogenated fats with one of these healthy options.


Nuts and Seeds

Nuts and seeds are a good choice for a wholesome snack. They are packed with healthy fats, and some even contain a beneficial dose of omega-3 fatty acids. Walnuts are an excellent example. Nuts and seeds are also powerhouse foods packed with essential vitamins and minerals. Pumpkin seeds are high in zinc, while Brazil nuts are high in selenium, an essential element for thyroid health. Try tossing a small handful of walnuts on your salad or topping your morning oatmeal with some toasted almonds and pumpkin seeds.


Omega-3 Fats

These are the fats you want more of. Omega-3 fats are known to help reduce high cholesterol levels, protect the heart, and reduce inflammation.



Salmon is one of the fatty fish you’ll want to include in your diet if you haven’t already. In fact, it is one of the most nourishing foods you can eat. Salmon is very high in omega-3 fats and should be consumed at least twice a week for the greatest nutritional benefit. It can help to fight inflammation, reduce the risk of heart disease, and boost brain health. It is also packed with protein.



Here’s some great news. There are more reasons to eat avocados than just the fact that they are delicious. Avocados are high in monounsaturated fats, which can help to lower cholesterol, making them an excellent healthy-fat addition to your diet. They are also packed with a nice dose of fiber. Try swapping out mayonnaise for an avocado, or slice one up and use it as a spread on your veggie burger. Avocados also brighten up any salad.


Extra Virgin Olive Oil

Olive oil is the perfect option when you’re looking for the right cooking oil. Try using extra virgin olive oil as a base for homemade salad dressing or mixed into a vegetable stir fry. It is another monounsaturated fat and has proven to be an amazing superfood that has the potential to help fight type 2 diabetes and may even prevent strokes.


The bottom line is that we should not be fearful of fats. The right fats don’t make us fat, they actually help keep us lean and vibrant. Fats are essential for maintaining proper body function and need to be included in our meals on a daily basis. When it comes to fats stick to those that are going to reduce inflammation and prevent disease.

Rebecca Jacobs is a holistic nutritionist who believes in a non-traditional approach to achieving health goals. She understands that everyone’s journey is different, and she is aware that one size does not fit all. Some of Rebecca’s areas of interest include detoxification, weight loss, kidney health, food sensitivities, and digestive health.

THIS WEBSITE IS NOT INTENDED FOR THE PURPOSE OF PROVIDING MEDICAL ADVICE. All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.​

bottom of page