What Are Healthy Fats? Why Are They Good For You?

The low-fat food trend has received a lot of criticism in recent years. Because of this, foods high in healthy fats are finally getting the recognition they deserve. Of course, not all fats are created equal. Trans fat, for example, should be avoided at all costs, whereas unsaturated fats, like monounsaturated and polyunsaturated, are actually quite beneficial to the body.

Just like there are “good” and “bad” fats in foods, there are also good and bad fats in your body. The brown fat – “good fat” – in your body is what helps burn calories to generate heat. White fat – “bad fat” – “stores energy for later and can increase the risk for health issues, such as diabetes and heart disease.

Get To Know The Good Fats

Unsaturated fats keep the body healthy by supporting cognitive skills and blood flow. They may also lower cholesterol levels. Heart-healthy monounsaturated and polyunsaturated fats are crucial for brain development, linked to lower blood pressure, and may reduce the risk of heart disease and stroke. Furthermore, Omega-3 and Omega-6 fatty acids are present in polyunsaturated fats. These fatty acids work to control blood sugar levels and slow the build-up of plaque in the arteries.

Unsaturated fats are found in plant-based foods and they come in two types:

Monounsaturated fats:
Nuts (almonds, cashews, pecans)
Dark Chocolate
Olive, canola, & peanut oils
Nut butter

Polyunsaturated fats:
Sunflower seeds
Flax seeds
Fish, such as salmon, mackerel, herring, albacore tuna, and trout
Corn, sunflower, flax, and hemp oil



Healthy Fats For Meal Prep


Per half avocado, there are nearly twenty essential vitamins and minerals, including potassium. Potassium is linked to healthy blood pressure levels, bone health, and supports digestion. With their buttery and creamy texture, avocados are perfect to use in smoothies, salads, and raw desserts like avocado pudding.

Whole Milk Kefir

Our Organic Whole Milk Kefir has 12 probiotic cultures and is made with whole milk to help you feel fuller for longer and provide vitamin D to protect your bones. Furthermore, the 12 probiotic cultures may help support digestion. With an array of flavors, you can enjoy a glass of whole milk kefir any time of day. You can also use whole milk kefir as a substitute for milk in cereal or blend into smoothies.


Eggs are an ideal source for vitamin D to help improve bone, lung, and nervous system health. Eggs are best for breakfast when it comes to fueling the day ahead. Top an egg on some avo-toast or boil some for a post-workout snack.

Olive Oil

Olive Oil is a great source of vitamin E, which can help reduce acne, blemishes, and inflammation. Try drizzling some olive oil over toast topped with Farmer Cheese, salt, and pepper.

Dark Chocolate

Not only abundant with antioxidants, dark chocolate can positively affect the mood by stimulating the production of endorphins which result in that happy feeling. Enjoy dark chocolate on its own, dessert, sprinkle onto a Kefir Cup, or melt into fruit dip.

Mixed Nuts:

Nuts are high in good fats and several nutrients like vitamin E, magnesium, and selenium. Mixed nuts are perfect to store for a quick snack (desk, purse, car). They may help boost your energy and ease your hunger.

Check out these recipes rich in healthy fats: Salmon Tacos, Farmer Cheese Pasta, and this Hemp & Greens Smoothie. You can discover more recipes HERE.