A Quick Guide on Understanding Healthy Fats

Healthy Fats vs Unhealthy Fats.  Guest Poster Mar and Paul breakdown what’s healthy, and what’s not.

What do you think of when you hear the word, “fat”? Does greasy food or a big bag of potato chips come to mind, or perhaps, the extra layer of skin you’re trying to trim down? These are two common associations with the word. But, they’re pretty negative!

Good fats exist, too. These are fats that provide bursts of energy in the body, resulting in anything from more powerful workouts to healthier skin and hair. Fat doesn’t always have to be something to avoid and cut down on. The right fats are vital macronutrients to incorporate into your regular diet. They support how your body uses carbohydrates and proteins, as well as vital micronutrients – which Core Medical Group can provide insight on. 

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Omega 3 and Omega 6

An Overview of Fats: the Good, the Bad, and the Ugly

Fats come in a few different forms:

  • transfats: synthetic fats which lead to weight gain.  Transfats tend to be in synthetic or processed foods.  A trans fat is a hydrogenated form of monounsaturated fatty acids. Although monounsaturated fats are generally healthy, these chemically-enhanced fats have been made to stay solid.  They keep many processed foods on shelves longer (which some argue is a good thing), but in a similar way, stay solid in your body, making it harder for your digestive system to break down and put to use (which is bad). 
  • industrial oils like cottonseed oil, kernal oil, palm oil, soybean oil, etc.  These fats tend to be high in toxins and raise inflammation rates.
  • saturated fats which are filled with toxins.  Saturated fats come from animals and poultry.  Butter, for example, is a source of saturated fat.  Some studies have linked consuming high amounts of saturated fats with high cholesterol and heart disease.
  • monounsaturated fats come from olives, avocados, nuts, and seeds.  Required for healthy diet (at least 30% of total fat)
  • polyunsaturated omega 3 comes from certain seeds and nuts, fish, algae.  Reduces inflammation.  Required for healthy diet (at least 30% of total fat)
  • polyunsaturated omega 6, comes from corn, animals fed with corn, and certain seeds and nuts.  Raises inflammation.

High-Fat Recipes for Breakfast, Lunch, and Dinner

Whether you are trying to lose weight or gain muscle, fats are an essential part of your diet.  The right high-fat foods can help you curb hunger and keep you on your diet plan, and even if you don’t get cravings often, they help maintain good energy levels and facilitate important functions in the body.

Here are some easy ways to incorporate good fats into your meal plans.


  1. Spinach & Mushroom Omelette
  2. Avocado and Broccoli
  3. Oatmeal and nuts with flaxseed oil

Lunch and Dinner

  1. Tuna steak with vegetables and squash
  2. A salad with an olive oil dressing


  1. Walnut butter protein shake
  2. Cottage cheese, pecans, and fruit
  3. A smoothie/shake with chia seeds

If you need a little help building your knowledge of the gym, contact one of our weight management experts.

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