Let’s Talk Fats: The Good, the Bad, and the Delicious
5/13/20254 min read
Fats have been unfairly blamed for years, but it’s time to set the record straight. Fat doesn’t make you fat (you actually need fats to lose weight). In fact, the right fats are essential for glowing skin, steady energy, happy hormones, a sharp brain and even a better mood. So yes, bring on the avocado toast!
But not all fats are created equal. Let’s break down which ones to avoid (seriously) and which ones to invite lovingly into your kitchen.
Fats to Avoid: The Ultra-Processed Party Crashers
These are the fats that can cause more harm than you might think.
1. Trans Fats (aka Frankenstein Fats)
You’ll often find these hiding in margarine, ultra-processed spreads, baked goods and fast food. They’re made by forcing hydrogen into oils to make them solid and shelf-stable (so they never go off - yikes).
Why are they so bad?
They’re alien to your body and your system doesn’t know how to break them down properly.
They can actively damage your immune system and cause inflammation.
They can raise your “bad” cholesterol (LDL) and lower your “good” cholesterol (HDL) - the opposite of what you want.
What about butter?
Good news: real butter is not the villain!
It’s a natural source of vitamins A and D, plus important trace minerals.
Yes, it contains trans fats, but these are naturally occurring vaccenic acid, which your body can actually metabolise (unlike the man-made version in spreads). So in moderation, good quality butter gets a green light.
Clarified butter (think ghee) has a high smoke point so it’s great for cooking with.
2. Highly Processed Vegetable Oils (Like That Giant Yellow Bottle at the Back of Your Cupboard)
Think sunflower, corn, soybean and rapeseed oil. These are cheap, heavily refined and often used in processed snacks, crisps, ready meals, deep-fried foods, condiments (think mayonnaise), ice cream (yes these are often full of oil) and many plant milks (they use inflammatory oils as a thickener).
Why avoid them?
They can drive chronic inflammation (the root of many modern health issues) and they’re high in omega-6 fats, which in excess can block omega-3 fatty acids (the good stuff that supports your brain and helps keep hormones balanced).
Chronic inflammation may contribute to:
Joint & muscle pain and stiffness
Accelerated ageing
Skin conditions like eczema or psoriasis
Digestive symptoms
Autoimmune conditions e.g. rheumatoid arthritis, psoriasis, inflammatory bowel disease.
Low mood & depression
Endometriosis
Repeated infections
Cardiovascular disorders (e.g. heart disease, stroke)
Eye damage e.g. macular degeneration
Fats to Love: Your Body’s Best Friends
These fats actually help your body thrive and they taste amazing too.
1. Extra Virgin Olive Oil
This beauty is rich in heart-loving monounsaturated fats and packed with antioxidants like polyphenols, which help fight inflammation and protect your cells.
Why we love it:
Supports brain health and memory
Great for heart health
Helps balance blood sugar
Contains anti-ageing compounds
May help support hormone balance
Top tip: Olive oil is delicate and gets damaged by heat and light, so this one’s not for cooking at high temperatures. Keep it in a dark glass bottle, away from the hob. Use it cold for salad dressings, drizzling on roasted veg or dipping with sourdough.
2. Coconut Oil
Creamy, dreamy and perfect for cooking. It has a high smoke point, meaning it doesn’t break down when heated like many other oils.
Plus, it’s naturally antimicrobial, which means it helps fight off harmful bacteria and supports gut health (and a healthy gut = stronger immune system + happier mood).
3. Avocados & Avocado Oil
Avocados are full of fibre, vitamin E, potassium and healthy fats that:
Keep skin soft and supple
Support hormone production (think calmer cycles and better moods)
Fuel your brain
Avocado oil is also fab for cooking, it has a high smoke point and a mild taste.
4. Nuts & Seeds
Almonds, walnuts, flaxseeds, chia seeds… these little guys are tiny but mighty. They’re packed with good fats, protein and micronutrients.
Just a handful can help reduce sugar cravings and support steady energy.
5. Oily Fish
Think salmon, trout, sardines, mackerel and anchovies. These are rich in omega-3 fats, which your body can’t make on its own.
Omega-3s help with:
Reducing inflammation
Supporting your nervous system
Easing PMS symptoms
Improving skin
Mood and focus
Helping your body make hormones in the right balance
Low levels of omega-3 fats can actually decrease our perception of pleasure and speed ageing.
Tinned fish tip:
Go for tinned in spring water or olive oil not sunflower oil. Sardines and mackerel in tins are an easy, affordable way to get more good fats in your diet.
In a Nutshell…
Don’t fear fat - choose the right kind.
Ditch the factory-made, over-processed oils and trans fats.
Embrace real, whole, nourishing fats that make you feel good from the inside out.
And remember: your hormones are made from fat, so give them the good stuff!
Your skin, energy, mood and metabolism will thank you.
Want help making healthier food choices that actually support your hormones, energy and mood?
Let's chat about what’s right for you.
