The Benefits of Healthy Fats

by Linda DeGroot
by Linda DeGroot

Co-Founder at 30/10 Weight Loss for Life

Let’s dive into some facts about fat!


Fat, being one of the three macronutrients, helps your body absorb vitamins, provides you energy throughout the day, and protects your brain and heart health! It is 9 calories per gram, while other macronutrients (carbohydrates and protein) are 4 calories per gram. There are three different forms of fat: unsaturated, saturated, and trans fats. 

Unsaturated fats, such as Omega-3 fatty acids, can help regulate inflammation in the body and can support brain health. Omega-3’s can protect against memory loss and dementia, as well as easing joint pain, arthritis, and other inflammatory skin conditions. You can find unsaturated fats in oils such as avocado and olive oil, as well as in foods like avocados, almonds, and salmon. Essential Fatty Acids (EFA) are something that should be included in your diet, as it is a polyunsaturated fat and is not produced in the body naturally, making them essential. They include omega-3 and omega-6, and benefits include increasing heart health, brain health, and reduced inflammation and joint pain.

Saturated fats* are solid at room temperature and is found in animal meats and animal by-products such as cheese and dairy products. The only non-animal based saturated fat is coconut oil. Coconut oil is a great source of saturated fat, as it is a medium-chain triglyceride and is digested differently than long-chain triglycerides found in other foods. Currently it is believed that eating too much saturated fat may increase risk of developing heart disease. Scientists are researching the effects of saturated fat on the body and are discovering that negative health effects may be observed when there is a genetic disposition or obesity is present. Until they study saturated fats further, it is important to limit it where you can so limiting sources such as butter and fatty skin on animal proteins while still consuming a healthy amount of foods that contain unsaturated fats. 

*Saturated fats are currently under review in the scientific community for their potential health benefits and/or negative health effects.*

Trans-fats are found in fried foods and processed foods, like frozen pizza and baked goods, and can cause health issues, such as weight gain, increased plaque buildup in arteries, and increased risk of certain diseases. This form of fat should be limited as much as possible in your diet to limit negative health side effects. 

By eating healthy fats, you may experience some of these health benefits:

  • Reduced inflammation throughout the body 
  • Promotes absorption of vitamins A, D, E, and K
  • Decreased triglycerides, which are associated with heart disease and can increase inflammation
  • Increased HDL in cholesterol, the “good” cholesterol 
  • Decreased blood pressure
  • Increased energy levels, keeping them stable throughout the day 

30/10 Weight Loss for Life promotes an anti-inflammatory diet, serving you these health benefits and more! By pairing fresh vegetables with unsaturated fats, you will experience the benefits of healthy fats like absorption of vitamins, and this can be done by making a salad with a homemade dressing using an unsaturated fat as your base. By incorporating healthy fats into your diet, like unsaturated fats, and keeping saturated fats and trans fats limited, you will notice a difference in your diet and health! 


30/10 Weight Loss for Life is a comprehensive weight loss program that can help you achieve your goals and weight loss success! Get started with 30/10 Weight Loss for Life by visiting any 30/10 location or call us at (855)-937-3010!

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