The Importance of Good Fats In Your Diet

By Sera Eden, Health Coach

As your Health Coach, I am dedicated to helping you achieve your fitness goals through balanced nutrition, exercise and lifestyle. One aspect of a healthy diet that often gets overlooked is the inclusion of healthy fats. Contrary to popular belief, not all fats are bad for you. In fact, our bodies need healthy fats to function optimally.

When it comes to incorporating fats into your diet, it’s important to focus on healthy sources. Most healthy fats are “unsaturated” and include foods such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These provide essential nutrients like omega-3 and omega-6 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation in the body.

While unsaturated fats are essential to a healthy diet, “trans” and “saturated” fats are not. These types of fats should be limited as they are associated with negative health outcomes. Trans fats, in particular, offer no known health benefits and the World Health Organization recommends limiting intake of trans fats to less than 1% of your total caloric intake.

Saturated fats can be found in many animal products, including dairy. And while it’s important to limit the amount of saturated fat in your diet, some such foods including dairy also contain other important, beneficial nutrients. For example, yogurt boasts healthy unsaturated fats along with minerals such as calcium and magnesium, and gut-friendly probiotics. (Watch out, though, for added sugars in many flavored yogurts.) If you consume meat, opt for leaner cuts and remove the skin from poultry before eating.

When combined with adequate amounts of protein and fiber-rich carbohydrates, healthy fats are an essential part of a balanced diet. Fats help give your body energy, protect your organs, support cell growth, keep cholesterol and blood pressure under control, and help your body absorb vital nutrients. Just remember that balance is key: Strive for a well-rounded approach to nutrition that includes a variety of whole foods for optimal performance both inside and outside of the gym.

Are you looking to take your health to the next level? Contact Sera Eden at and schedule a complimentary 15-minute health consultation.