Mono-Unsaturated Fats

These fats are easily used by the body for fuel. They can also help decrease cholesterol levels.

Sources: Olive oil, Canola oil, avocado, peanut oil, almonds, hazelnuts, pecans, eggs​

Polyunsaturated Fats

Omega-3 and 6. These are essential to our health. 

Omega-3 Sources: eggs, poultry, nuts/seeds

Omega-6 Sources: salmon, tuna, other fish, eggs, walnuts, etc.



They are also sometimes called hydrogenated fats. Solid at room temperature. (check labels)

Sources: many processed foods, muffins, donuts, cakes, chips, margarine etc.

Saturated Fats

Easily stored by your body as body fat. Less likely to be used by your body as fuel. Raise cholestorol levels

Sources: meat fat, butter, fatty milk, cream cheese, fried foods

Some Fats are Good for Your Health

Fat is a word that is associated with a nasty reputation and many people think that to lose weight you should completely avoid it. This is not the case and some fats can help make you thin and lower your risk of chronic diseases.

Did you know that 99% of us are deficient in omega-3? ​Omega-3 is a good fat that can lower bad cholesterol, raise good cholesterol, help brain cells communicate. Great sources of omega-3 are fish, flaxseed, eggs, and certain nuts/seeds. Another good fat that can help lower bad cholesterol is monounsaturated fats like avocado, and extra virgin olive oil.

Are you getting enough healthy fat in your diet? Here are some symthops of not getting enough fat​: 

  • Dry, itchy, or flaky skin
  • Stiff/achy joints
  • soft, cracked, brittle nails
  • Hardened earwax​

Related: The Health Benefits of Flaxseed​

Know Your Fats

Here are 7 different types of fat that you need to know about ranked from the healthiest (top) to the least healthiest (bottom).​

Healthiest Fat

Omega - 3 Fats: Helps power the brain and reduces the risk of developing heart disease and Alzheimer's. Best sources of Omega fats are salmon and Flaxseed. 

Monounsaturated Fats: These fats can help your body to digest and burn food more efficiently. They have also been shown to help protect the body against metabolic disease. ​Good sources of this type of fat are olive oil and avocados. 

Polyunsaturated Fats: If this fat is taken in small amounts it can help to lower bad cholesterol and lower your chances of developing heart disease and type 2 diabetes. Sources include walnuts and canola oil. ​

Saturated Fat: No known health benefits, doesn't promote or prevent heart disease. it is commonly found in meats and cheese. ​

Medium-Chain Triglycerides: These should be avoided and have been known to actually increase the risk of heart disease. Source: palm oil. ​

Omega-6 Fatty Acids: These are ok in doses but too much of this type of fat can contribute to the development of heart disease. Common sources are corn oil and sunflower oil. ​

Trans Fats: These are bad for your health and should be avoided. This type of fat is known to clog arteries and liver as well as contribute to the development of heart disease. Trans fats are commonly found in margarine and pie crusts. ​

Least Healthy Fat​