A new study suggests that consuming fats may not be as bad for
us as we once thought. So, which fats are good and which fats
are bad? Why?

Fats are a major part of a healthy diet; they nourish brain cells preventing Alzheimer’s disease and dementia. Omega 3 fatty acids contain DHA docosahexaenoic acid, which helps nourish the brain, and they also contain EPA eicosapentaenoic acid, which is an anti-inflammatory, reducing risk for heart disease, hypertension, and other inflammatory related chronic diseases.



Cold Water Fish, nuts and seeds containing omega 3 fatty acids are found in cold water fish like wild caught salmon, sardines, mackerel, it is also found in chia and flax seeds or flax seed oil, and walnuts. These powerful omegas reduce risk for heart disease, reducing harmful cholesterol and raising healthy cholesterol.


Avocados are rich in monounsaturated fats, which raise levels of good cholesterol while lowering the bad cholesterol. They are also rich in vitamin E, boosting the immune system.


Butter and Ghee (clarified butter) contain vitamins A, D, and E, boosting the immune system while aiding in digestion. There also contain nourishing omega fatty acids that not only reduce risk for disease but also help keep skin and nails strong.


Coconut oil is rich in medium-chain fatty acids, which are easy for your body to digest, not readily stored by the body as fat and small in size, allowing them to infuse cells with energy almost immediately.

These fatty acids also improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil means that it increases good cholesterol and promotes heart health, while the antioxidants found in coconut oil make it an effective anti-inflammatory agent that reduces risk for arthritis.



Bad Fats are processed fats in the form of trans fatty acids. These harmful fats can increase risk for heart disease and weight gain. They are found in processed snacks and baked goods like pastries, crackers, cookies, ice cream bars, candy and chips. Avoid them by checking the ingredient list of the food and avoid hydrogenated oils.


Inflammatory vegetable oils like vegetable or canola oil. They are genetically modified; contain a high amount of pesticides, and additives like BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene). These artificial antioxidants keep the food from spoiling too quickly, but they have also been shown to produce potential cancer compounds in the body. And they have been linked to things like immune system issues, infertility, behavioral problems, and liver and kidney damage.