For a long time, we were told that fat was the enemy. Many of us grew up in an era where supermarket shelves were lined with low-fat yoghurts, biscuits, and spreads. The message was clear, if you want to be healthy and manage your weight, you must avoid fat at all costs.
In Functional Medicine, we now know that this advice was not only misleading but often harmful. When food companies removed fat, they usually replaced it with sugar and highly processed carbohydrates to keep the flavour. This shift has contributed significantly to the rise in chronic issues like insulin resistance, diabetes and chronic inflammation.
Today, the scientific evidence is overwhelming. Healthy fats are not just “okay” to eat; they are absolutely essential for your body to function properly.
Why Your Body Depends on Fat
When we look at the body from a functional perspective, we see that fats are involved in almost every system.
1. Brain Health
Your brain is about 60 percent fat. It needs a steady supply of high-quality fats (including cholesterol), to maintain the structure of its cells and to help those cells communicate with each other. This is why a lack of healthy fats can often lead to brain fog and low mood.
2. Hormone Production
Fats are the building blocks for your hormones. If you are not eating enough of the right kinds, your body might struggle to produce enough oestrogen, progesterone, or testosterone. This can impact everything from your sleep to your energy and reproductive health.
3. Nutrient Absorption
Vitamins A, D, E, and K are fat-soluble. This means your body cannot absorb them properly unless you eat them alongside some fat. You could be eating the best organic vegetables in the world, but if you don’t have a little healthy fat with them, you won’t get the full benefit.
4. Cellular Integrity
Every single one of the trillions of cells in your body has a protective outer layer called a cell membrane. This membrane is made of fat. It acts as a gatekeeper, letting nutrients in and moving waste out. If you eat poor-quality fats, like industrially hydrogenated seed oils, your cell membranes can become stiffer and damaged, raising the risks of cardiovascular disease.
Six Examples of Healthy Fats and Why They Matter
Crowding in more of these foods is one of the best things you can do for your long-term wellness.
1. Extra Virgin Olive Oil
This is a staple of the Mediterranean diet for a reason. It is packed with polyphenols and monounsaturated fats that support heart health and lower inflammation.
- How to use it – Drizzle it over your vegetables after cooking or use it as a base for salad dressings. Keeping it away from high heat is needed to preserve its delicate nutrients, but it can also be used in cooking (in preference to seed oils).
2. Avocado
Avocados are a unique fruit because they are high in healthy fats rather than sugar. They are also a great source of potassium and fibre.
- How to use it – Slice it onto salads, mash it into a quick guacamole, or even blend half an avocado into a smoothie for a creamy texture without the need for dairy.
3. Wild-Caught Oily Fish
Fish like sardines, mackerel, and salmon are the best sources of Omega-3 fatty acids. These are potent anti-inflammatories that are vital for heart and brain health.
- How to use it – Aim for two portions a week. Tinned sardines on sourdough or baked salmon fillets are quick and easy ways to get your intake up.
4. Walnuts and Flaxseeds
These are brilliant plant-based sources of Omega-3s. They also contain minerals like magnesium which many of us are low in.
- How to use it – Keep a jar of walnuts in your cupboard to grab as a snack, or stir a tablespoon of ground flaxseeds into your morning porridge or yogurt.
5. Coconut Oil
Coconut oil contains medium-chain triglycerides (MCTs). These are a type of fat that the liver can quickly turn into energy, making them a great fuel source for the brain.
- How to use it – Because it is very stable at higher temperatures, coconut oil is excellent for high temperature frying, roasting vegetables or sautéing meat.
6. Grass-Fed Ghee or Butter
If you tolerate dairy, grass-fed butter or ghee is rich in a fatty acid called butyrate. This is particularly helpful for supporting the lining of your gut and reducing digestive inflammation.
- How to use it – Use a small amount to finish a steak or stir into mashed sweet potato for extra richness.
How to Move Forward
The transition away from a low-fat mindset can take a little time. A good place to start is simply to ensure every meal you eat has a dedicated source of healthy fat. This helps you feel fuller for longer and keeps your blood sugar steady throughout the day.
If you are feeling overwhelmed by conflicting nutritional advice or if you are struggling with persistent health challenges, we are here to help. Our team of doctors and advanced practitioner can help you look at your unique biology and create a plan that works for you.
Call the team today to discuss your health requirements and find out how we can support you on your path to wellness.
