Foods contain different types of fat; some are good for your body and some are bad. For several years, doctors and nutritionists have researched the benefits of a low-fat diet. Research has proven a reduction in fat intake is key to weight loss, cholesterol management, and preventing many health problems.

We now know that it’s the type of fat consumed that makes your body healthy or unhealthy. Bad fats increase your cholesterol and chances of developing certain diseases. On the other hand, good fats help protect your heart and support your overall health. In fact, good fats such as omega-3 are essential for the body.

Four Types of Fat

Healthy Fats

Monounsaturated Fats
– monounsaturated fatty acids (MUFA)

Polyunsaturated Fats
essential fatty acids (EFAs)

– play a vital role in the functioning of our cells and the cell walls

– deficiency linked to disease such as: diabetes, heart disease and hypertension


Helps reduce bad cholesterol and increase good cholesterol (HDL).


Helps reduce bad cholesterol, lowering your risk of developing heart disease.

Food sources:
Olive oil, canola oil, peanut oil, sunflower oil
Non-hydrogenated margarines
Nuts and seeds

Food sources:
Omega-6 fats:
Safflower, sesame
Sunflower and corn oils
Non-hydrogenated margarines
Nuts and seeds

Omega 3 fats:
Canola and soybean oils
Flax seeds
Omega-3 eggs
Walnuts, pecans, pine nuts
*Cold-water fish – anchovies, haddock, mackerel, wild Pacific salmon, tuna and trout

*The best source of omega-3 is from fish. Omega-3s from vegetables and seeds are higher in alpha-Linolenic acid (ALA), not Docosahexaenoic acid (DHA) or Eicosapentaenoic acid (EPA). ALA needs to be converted in your body to DHA and EPA; this conversion means you won’t reap all the benefits of those good fats. Good fats from fish are higher in EPA and DHA. A good way to get fish oil is from a supplement; most of the fish oils on the market are processed through molecular distillation and should be free of and toxins and heavy metals (mercury).

In order to have a healthy functioning body, your omega-3s and omega-6s should be consumed in a 1:1 ratio. Unfortunately, because so much of what we eat is processed, there’s a great deal of corn in our diet and the animals we eat are fed corn and grain (rather than grass), our diets are usually unbalanced. Most people consume far too much omega-6 and not enough omega-3; on average, our consumption ratio is 15:1 (Omega-6: Omega-3).

Unhealthy Fats

Saturated fats
– typically solid at room temperature (i.e. the fat on your steak)