In the 1980s, saturated fats and dietary cholesterol were considered the main dietary culprits promoting heart disease. Well-meaning health experts promoted polyunsaturated fats (PUFAs) from vegetable oils, and to a lesser extent, monounsaturated fats (MUFAs eg. olive oil) as substitutes for saturated fats (butter, and animal fats). However, they failed to distinguish between the different types of PUFAs, namely Omega-3 and Omega-6s. We now know that eating more healthy fats (such as fish oil and olive oil) and eating less unhealthy fats (saturated and trans fats) helps promote optimum health.

Contrary to its negative image, not all fat is bad. Good fats are dietary fats that help maintain a healthy body and reduce disease risk. They’re also a source of vital nutrients that your body cannot make on its own, known as essential fatty acids (EFAs).

Your body requires a regular, daily intake of good fats to function properly and stay healthy.

Good fats include:

Polyunsaturated fats:

Omega-3 (EPA & DHA, found in oily fish & fish oils; ALA found in flax)

Omega-6 (grains & vegetable oils) Note: Keep your Omega-6 to Omega-3 ratio healthy by eating oily fish twice a week, as well as eating other Omega-3 rich foods or taking fish oil supplements and eating Omega-3 EPA/DHA-enriched foods.

Monounsaturated fats:

Omega-9 (found in olive oil, canola and peanut oil)

Benefits of Good Fats

More than 14,000 studies published over the past 35 years have consistently shown that Omega-3 fatty acids, particularly EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid), are important to your health throughout life. EPA and DHA help maintain a healthy brain, eyes, nervous system and cardiovascular system.

Research indicates that Omega-3 EPA/DHA may reduce some factors associated with inflammation that can be linked to many chronic diseases.

Diseases that have an inflammatory component:

Cardiovascular disease & stroke

Alzheimer’s disease & dementia

ADHD and other learning & behavioral problems

Mental disorders including aggression, bipolar disorder, mood disorders, depression & schizophrenia

Inflammatory and autoimmune conditions such as asthma, certain types of cancer, type 1 diabetes, rheumatoid arthritis & inflammatory bowel disease

Metabolic syndrome that can lead to type II diabetes

Bad Fats

Not all fats are healthy. In large amounts, certain bad fats may increase your risk of cardiovascular disease and may contribute to cognitive decline. While it may not be necessary to avoid bad fats altogether, it’s important to limit your consumption of them.

Bad fats include:

Saturated fats (dairy fat (butter, cream), lard and the visible fat on meats)

Trans fats (vegetable shortening and partially hydrogenated vegetable oils)