Fats: The Good, the Bad, and the Okay

Back in the 80s and 90s fats were definitely the villain of nutrition, and foods labeled “low-fat” were most sought out. We’ve learned since then that fats are actually a critical part of good nutrition, as long as we get the right kinds of fats. Not all fats are created equal, and the healthy ones can do wonders for our heart, brain, joints, and overall well‑being. That’s great news because we all know how fat makes food taste better, right?

What Are “Healthy Fats”?

Healthy fats are mostly unsaturated fats, which come in two main types:

• Monounsaturated fats

• Polyunsaturated fats (including omega‑3s)

These fats help keep our hearts strong and support our brains.

Sources of Healthy Fats

Here are the best, easiest sources to include in a senior‑friendly diet:

Creamy, delicious, and full of monounsaturated fats.

A Mediterranean‑diet staple rich in antioxidants.

Almonds, walnuts, chia seeds, flaxseeds, which are all packed with healthy fats, fiber, and protein.

Salmon, mackerel, sardines, trout are top sources of omega‑3s

Contains substances that provide quick energy but is higher in saturated fat.

Benefits of Healthy Fats

• Support Heart Health - Healthy fats help improve cholesterol levels and reduce inflammation.

• Boost Brain Function - Omega‑3s support memory, focus, and overall cognitive health.

• Reduce Inflammation & Support Joints - Helpful for arthritis, stiffness, and mobility.

• Help With Weight Management - Fats help us feel full and assist with absorbing vitamins A, D, E, and K.

Ways to Use Healthy Fats Every Day

Avocados

• Add to salads

• Mash on toast

• Blend into smoothies

• Guacamole (swap out chips and dip in veggies instead)

Olive Oil and Olives

• Drizzle oil on veggies for roasting

• Use oil for sautéing

• Make simple oil dressings

• Eat a handful of olives as a snack or put them in salads

Nuts & Seeds

• Sprinkle on oatmeal or salads

• Add to yogurt or smoothies

• Snack on a small handful

Fatty Fish

• Bake or grill salmon

• Add canned sardines to salads

• Make simple fish tacos

Fats to Avoid (and those to eat in moderation)

Trans Fats: Big No-No; Don’t Eat Them!

Trans fats are created when oils are chemically altered to stay solid, and they’re the worst for our health.

Where they hide:

• Regular Margarines and Shortenings (we were so wrong about margarine!)

• Packaged baked goods

• Fried fast foods

• Anything with “partially hydrogenated oils.” We have to read those labels!

Why they’re bad for us:

• Raise “bad” LDL cholesterol

• Lower “good” HDL cholesterol

• Increase inflammation

• Raise heart‑disease risk

Even though many companies have removed them, they still sneak into processed foods. Remember how we want to stay away from processed foods? This is just one of the reasons.

Saturated Fats: Use in Moderation (yes, we can have butter!)

Saturated fats aren’t terrible, but they’re not everyday fats either.

Why limit them:

Too much can raise LDL cholesterol and increase heart‑related risks.

Common sources:

• Butter (use olive oil for pan cooking instead of butter)

• Cheese (small portions and as a flavoring instead of a main ingredient)

• Whole‑fat dairy (switch to 1%)

• Fatty red meats (use lean cuts, trim fat off, and swap out for fish and chicken breast)

• Coconut oil (a little dab will give the healthy benefits)

Rule of thumb:

Enjoy moderately but let unsaturated fats be our daily go‑tos.

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Conclusion

The 80s-90s girl in me is absolutely ecstatic to know that we need fats in our diets to support health. To think we had to endure those tubs of yucky margarine!

Now join the 21st century me in using mainly healthy fats while still enjoying a little guilt free butter on our toast! (whole grain…)

Disclaimer: The information on this site is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before making changes to your health routine.