Nourishing Your Body with the Right Fats for Optimal Health

For years, I was taught to fear fat. Like many of you, I grew up hearing that eating fat would lead to clogged arteries, obesity, and poor health. Low-fat products lined the grocery store shelves, and fat-free diets were promoted as the gold standard of wellness. But as I continued my education and dove deeper into functional and nutritional medicine, I discovered the truth: your body thrives on healthy fats.

At Living Balance Wellness, I work every day to help my clients rewrite these old narratives about fat. Because the reality is, high-quality fats are not only safe—they’re essential for true wellness.

Fat: A Fundamental Building Block for Your Body

Your body relies on fat for so many critical functions. Healthy fats play a major role in:

  • Hormone Production: Every single hormone in your body—from stress hormones like cortisol to reproductive hormones like estrogen and testosterone—requires fat for proper synthesis.

  • Cellular Repair: Your cell membranes are made largely of lipids (fats). Without adequate healthy fats, your cells can’t function optimally.

  • Nutrient Absorption: Vitamins A, D, E, and K are fat-soluble, meaning your body can only absorb them when fat is present.

  • Immune Function: Healthy fats support immune regulation and help fight off inflammation and infection.

  • Brain Health: Your brain is nearly 60% fat by composition. Fats like DHA (found in fish oil) are critical for memory, mood, and cognitive function.

When you deprive your body of good fats, you’re setting yourself up for hormonal imbalances, blood sugar instability, and even faster aging at the cellular level.

What Are the Best Fats to Eat?

Not all fats are created equal. That’s why I always encourage my clients to focus on natural, whole-food sources of fat.

Here are some of my go-to recommendations:

  • Grass-Fed Butter and Ghee: Rich in fat-soluble vitamins and short-chain fatty acids that nourish the gut lining.

  • Coconut and Palm Kernel Oils: High in stable saturated fats like lauric acid, which has antimicrobial properties.

  • Avocados and Olives: Packed with heart-healthy monounsaturated fats and antioxidants.

  • Fatty Cuts of Pasture-Raised Meats: Animals raised on grass have a better fatty acid profile, including more anti-inflammatory omega-3s.

  • Raw Dairy (Cheese, Butter, Cream): When tolerated, raw dairy provides healthy fats, probiotics, and a full spectrum of minerals.

These foods are nutrient-dense and support metabolic health, hormonal balance, and cellular resilience.

The Power of Saturated Fats

One of the biggest myths I work to correct is the demonization of saturated fats. Saturated fats are found in many traditional diets around the world—diets that support vibrant, disease-free populations.

Here’s why I believe saturated fats deserve a place on your plate:

  • They contain CLA (Conjugated Linoleic Acid): CLA is a powerful fat emulsifier that helps the body burn stored fat and build lean muscle mass.

  • They provide Fat-Soluble Vitamins: Without enough saturated fat in the diet, it’s nearly impossible to absorb vitamins A, D, E, and K effectively. These vitamins are crucial for immune function, bone health, and mood regulation.

  • They support Mitochondrial Health: Your mitochondria—the energy factories of your cells—use saturated fat efficiently for fuel.

In my practice, I often see clients experience better energy, better digestion, and better hormone balance once they stop fearing saturated fat and start incorporating it strategically into their meals.

Fat Does Not Clog Your Arteries

This might surprise you, but the latest science shows that natural dietary fat does not clog your arteries. The old "clogged pipes" analogy simply doesn’t hold up.

In fact, inflammation, oxidation, and insulin resistance—primarily driven by sugar and processed foods—are the true culprits behind heart disease.

Healthy fats, on the other hand, support:

  • Stable Blood Sugar: Fats slow the absorption of glucose, preventing blood sugar spikes and crashes.

  • Satiety and Weight Management: Fat makes meals more satisfying, reducing overeating and cravings.

  • A Healthy Metabolic Rate: Eating fat helps maintain lean body mass and healthy thyroid function.

The key is choosing the right fats, not avoiding fat altogether.

What Fats Should You Avoid?

While natural fats are incredibly healing, highly processed industrial oils are a different story. These fats are unstable and oxidize easily, contributing to inflammation and metabolic dysfunction.

I recommend avoiding:

  • Canola oil

  • Soybean oil

  • Corn oil

  • Cottonseed oil

  • Margarine and hydrogenated oils

These oils are often found in processed foods, fast food, and restaurant cooking. They’re cheap, but the long-term health costs are significant.

Whenever possible, cook with stable, traditional fats like butter, ghee, coconut oil, or avocado oil. Your body will thank you!

How I Help Clients Restore Balance with Healthy Fats

At Living Balance Wellness, I don’t just hand out meal plans—I educate, empower, and personalize. When I work with clients, I look at their entire health history, lifestyle, and metabolic function to create a customized nutrition strategy.

For those who’ve spent years fearing fat, I provide the support and reassurance needed to reintroduce these vital nutrients safely and joyfully. It’s amazing to watch how energy levels rise, cravings disappear, moods stabilize, and vitality returns—simply by embracing what the body was designed to thrive on.

Let’s Build Your Foundation for Vibrant Health

If you’ve been struggling with energy crashes, hormonal issues, weight fluctuations, or just want to feel more nourished, healthy fats could be a game-changer for you.

I’d love to help you explore a balanced, empowering approach to nutrition that supports not just weight management—but total body wellness.

Ready to ditch the fear of fat and reclaim your health? Email me at livingbalance180@gmail.com to schedule a consultation.
Let’s work together to create a plan that honors your body’s innate wisdom—and fuels your vibrant life.