Healthy Fats

February 1, 2022|
2 minute read


Fat is an essential nutrient, and our bodies need it to thrive. Fat gives us energy, helps us stay satiated, supports cognitive function, and aids in the absorption of key vitamins like A, D, E, and K. Dietary fat had a bit of a bad reputation throughout the 1980s and 1990s, but we’ve learned a considerable amount since then on the healthful role that fat can play in our diets. When incorporating fat into your diet, it’s imperative to select sources that are organic, minimally processed, and as nutrient dense as possible. It is best to avoid trans fats, like those found in margarine, and fried foods, as well as highly refined cooking oils. Below are some of our favorite, organic sources of healthy fats.

Nuts & Seeds

Nuts and seeds make for an easy, portable snack, and are an affordable way to incorporate more omega-3 fatty acids into your diet. Make sure to avoid candied or glazed nuts, as these usually contain added sweeteners. When eating nut and seed butters, look for raw options free from added oils or emulsifiers.


Avocados are a great source of monounsaturated fat, which has been linked to a reduction in LDL cholesterol levels. They are also packed with vitamins C and E, both important for a well-functioning immune system. Because avocados contain a healthy balance of fat and fiber, they help you to feel full longer.


Ghee is a type of clarified butter, and a celebrated ingredient
in Ayurveda. It is an excellent source of omega-3 fatty acids, conjugated linoleic acid, and fat- soluble vitamins A and E. During the clarifying process, casein and lactose are filtered out of ghee, making it a good option for some with dairy sensitivities. Ghee has a high smoke point, which means it can be used in high heat cooking, without burning, and while still maintaining its beneficial nutrients.

Grass Fed Beef

When eating beef, make sure to seek out grass fed and organic options, as the diet of grazing animals can significantly change the fat profile in the meat. Grass fed beef has far more omega-3 fatty acids and antioxidants than grain fed beef, and less cholesterol. In fact, a large scale review of 67 studies on the nutritional profile of organic meat in the European Union (EU) shows that organic meat contains nearly 50% higher levels of beneficial omega-3 fatty acids than non-organic meat due to required grazing and feeding practices (Organic Center).

Extra Virgin Olive Oil

Extra virgin olive oil is rich in oleic acid, an omega-9 fatty acid that has been linked to heart health and reduced inflammation. Additionally, several studies have shown that extra virgin olive oil can be beneficial for maintaining healthy blood pressure.

Flax Oil

High quality flax oil is rich in omega-3 fatty acids, and is a great source for vegetarians. Note: all fats go rancid with time, so discard immediately if you notce an off smell. A good rule of thumb is to use up all of oil within 3 or 4 months of purchase.

Fatty Fish

Salmon, mackerel, sardines, and anchovies are all great sources of the polyunsaturated omega-3 fatty acids DHA and EPA, which are important for heart health and brain function. If fish isn’t a part of your regular diet, there are a number of fish oil, krill oil, and cod liver oil supplement options in our Wellness department.

Further Reading

Power Up Your Immune System by Dr. Michelle Perro

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