About Good Fats & LDL

Sep 1

2 min read

Not all fat makes you fat:

For years, we were told to fear fat. We bought fat-free milk, low-fat yogurt, reduced-fat snacks, and margarine because we thought eating fat would make us fat. But it turns out, the story isn't quite that simple.

Infographic A Guide to Good Fats comparing healthy, saturated, and less-healthy fats with olive oil, avocado, butter, and fried foods.

Our bodies actually need fat. Fat helps give us energy, supports our brain and cells, and helps us absorb certain vitamins. The real question is not, “Is there fat in this food?”

It's “What kind of fat is it?” ... aka Good Fats.

Good Fats

Some fats are better choices than others. I like to reach for foods such as:

Olive oil, Avocado, Nuts and seeds, and Fatty fish

These foods contain mostly unsaturated fats, which can be part of a heart-healthy diet.

What About Butter and Coconut Oil?

This is where a little balance comes in. Coconut oil and real butter are natural foods, but they are higher in saturated fat. Eating too much saturated fat can raise LDL cholesterol in some people. That doesn't mean I believe we need to throw away the butter. It simply means enjoy it in moderation.

And How ARE LDL Connected?

You've probably heard LDL called “bad cholesterol.” The easiest way I think about it is this:

Too much LDL in your bloodstream can contribute to plaque building up in your arteries.

Some types of fat can raise LDL, while replacing saturated fats with unsaturated fats can help lower it. That's one reason the type of fat we eat matters.

What I Would Choose?

Instead of trying to eliminate fat from my diet, I'd make simple swaps:

Choose these more often: Olive oil, avocado, nuts, seeds, and fish.

Enjoy these in moderation: Real butter, coconut oil, and other foods high in saturated fat.

Limit these: Trans fats and highly processed fried and packaged foods.

It doesn't have to be complicated.

You don't need to be afraid of every bit of fat on your plate. You just need to become a little more thoughtful about which fats you're choosing. Because healthy eating isn't about removing everything we enjoy. It's about learning to choose better food more often.

Not all fat makes you fat. Sometimes, it's simply a matter of choosing the right kind.