Fats 1 | APRIL ‘25
Why You Shouldn’t Fear Dietary Fat
For decades, fat was the nutritional boogeyman. Low-fat diets were the norm, and food companies churned out fat-free snacks and low-fat frozen dinners like they were doing us a favor. But here’s the thing: cutting fat didn't make us healthier. Instead, many people replaced fat with refined carbs and sugars, leading to unsatisfying meals and constant snacking. This lead to a consistent, and relatively easy, overconsumption of calories that continued the rising rates of obesity and heart disease in the US.
Today, experts like the Academy of Nutrition and Dietetics (AND) and the American Heart Association emphasize that dietary fat is essential — not something to eliminate, but something to choose wisely. Here are three science-backed reasons why you shouldn’t shy away from fats, and then a practical list of healthy fat sources to stock up on next time you're at the grocery store.
1. Fat Is Essential for Health and Function
Fat isn’t just a source of energy. It plays a structural and functional role in the body:
Essential fatty acids, like omega-3s and omega-6s, must be obtained from the diet because your body can’t make them.
Fat helps absorb fat-soluble vitamins (A, D, E, and K), which are critical for bone health, vision, immune function, and more.
Fats form part of every cell membrane and are involved in hormone production and brain function.
According to the Academy of Nutrition and Dietetics, fat should make up 20% to 35% of your total daily calories. Cutting fat too low can lead to nutrient deficiencies and even affect your mood and mental performance. In short: you need fat to thrive.
2. Healthy Fats Can Improve Heart and Brain Health
Not all fats are created equal. The fats found in whole, unprocessed foods can actually help reduce your risk of chronic disease:
Monounsaturated fats (found in olive oil, avocados, and nuts) can lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol.
Polyunsaturated fats, especially omega-3 fatty acids (from fatty fish, flaxseeds, and walnuts), help reduce inflammation and support brain and cardiovascular health.
The Mediterranean diet, which is rich in these types of fats, is associated with lower rates of heart disease and stroke. It’s not the only dietary pattern that has these characteristics, but it’s the most studied in the western world. Research suggests that omega-3s may help with cognitive function and mood regulation, and may reduce the risk of dementia later in life.
On the flip side, trans fats (found in partially hydrogenated oils) are harmful and should be avoided altogether. Saturated fats, found in butter and fatty meats, are best consumed in moderation, with most dietary fat coming from unsaturated sources.
3. Fat Increases Satiety and Supports Sustainable Eating Habits
Fat-rich foods are satisfying and flavorful, which can help you feel full and stay satisfied longer. That’s because fat slows down digestion, reducing hunger between meals. Including fat in your meals helps avoid the blood sugar spikes and crashes that come from eating refined carbs alone.
This has important implications for weight management. Contrary to outdated beliefs, moderate-fat diets have been shown to be just as effective — or more effective — than low-fat diets when it comes to long-term weight loss. The key factor isn’t eliminating fat but managing total calorie intake and focusing on nutrient-dense foods.
A satisfying salad with olive oil, avocado, and a handful of nuts is likely to leave you more satiated than a fat-free salad with sugary dressing. That satisfaction can help you eat more mindfully and reduce overeating later.
Healthy Fat Sources to Add to Your Grocery List
Not sure where to start? Here are some whole food sources of healthy fats to look for on your next grocery run:
1. Fatty Fish
Examples: Salmon, sardines, mackerel, trout
Why: Packed with heart-healthy omega-3 fatty acids (EPA and DHA)
How to use: Grill, roast, or buy canned for a budget-friendly omega-3 boost
2. Nuts
Examples: Almonds, walnuts, cashews, pistachios, peanuts
Why: Rich in monounsaturated and polyunsaturated fats, fiber, and protein
How to use: Snack on a small handful, add to oatmeal, or toss into salads
3. Seeds
Examples: Chia seeds, flaxseeds, hemp seeds, sunflower seeds
Why: Great source of plant-based omega-3s and fiber
How to use: Mix into smoothies, yogurt, or homemade energy bars
4. Avocados
Why: High in monounsaturated fat, potassium, and fiber
How to use: Mash on toast, slice into salads, or blend into smoothies
5. Olive Oil
Why: High in monounsaturated fats and antioxidants
How to use: Drizzle over vegetables, use in salad dressings, or for light sautéing
6. Nut Butters
Examples: Peanut butter, almond butter, cashew butter
Why: Convenient source of healthy fat and protein
How to use: Spread on fruit, toast, or mix into overnight oats
7. Eggs (especially omega-3 enriched)
Why: Contain a mix of fats along with high-quality protein and essential nutrients like choline
How to use: Scrambled, poached, or boiled as part of a balanced meal
Final Thoughts
Fat is no longer the villain it was once made out to be. In fact, it’s a vital part of a healthy diet, providing energy, supporting nutrient absorption, and keeping you feeling satisfied. The key is to focus on quality: choose fats from whole, minimally processed foods and aim to get most of your fats from unsaturated sources.
By making simple swaps — like olive oil instead of butter, or avocado instead of cheese — you can enjoy the taste and satisfaction that fat brings without compromising your health goals. So go ahead: eat the fat, enjoy the flavor, and fuel your body the smart way.
Your body (and your taste buds) will thank you.