Fats that don't make you fat

In a country where croissants count as breakfast and they eat butter, cheese, and cream like it's a food group. Yet, heart health is thriving in France. How? For years, fats have been demonized as the enemy of a healthy diet, blamed for weight gain, heart disease, and other health problems. But the truth we know today is that not all fats are created equal—and cutting out the good ones does more harm than good. Your brain, hormones, and even your skin are practically begging for the right kinds of fat to function. What Does Fat Really Do? Fat isn't just a backup fuel source or something that clings to your waistline. Your brain is nearly 60% fat. Healthy fats support memory, learning, and mood regulation. Every single cell in your body has a membrane made of fat. Fats help synthesize key hormones, including estrogen and testosterone.Even certain vitamins need fats to be absorbed. Vitamins A, D, E, and K are fat-soluble, meaning they need fat to be absorbed and used by your body. The Different Types of Fats Fats can be categorized into four main types: Monounsaturated Fats: The Good Guys Your Heart Loves Monounsaturated fats are the kind that your body thrives on. Found in olive oil and avocados these fats are known for their powerful heart-protective properties. They help lower bad cholesterol (LDL) while maintaining or even boosting the good kind (HDL). But their benefits don't stop there—monounsaturated fats also offer anti-inflammatory effects and support healthy cell function. They digest more slowly than carbs, providing long-lasting energy that keeps blood sugar levels stable. If you're aiming for sustained focus or workout fuel, these are your go-to. Polyunsaturated Fats: Essential, and Not Optional Polyunsaturated fats include omega-3 and omega-6 fatty acids—two types your body can't make on its own. You must get them from food, which is why they're called essential fats. Omega-3s, found in fatty fish like salmon as well as in flaxseeds and chia seeds, are known to reduce inflammation, lower blood pressure, and support brain and heart health. Omega-6s, found in sunflower oil and walnuts are also necessary, but balance is key—excessive omega-6 compared to omega-3 can actually increase inflammation. Polyunsaturated fats play a critical role in brain development, hormone regulation, and even skin health. For anyone dealing with brain fog, joint pain, or mood swings, upping your omega-3s could be a game-changer. Saturated Fats: Controversial, but Not the Enemy Saturated fats are found in animal products like butter, ghee, cheese, red meat, and in tropical oils such as coconut and palm oil. For years, they were lumped together as harmful, blamed for clogged arteries and heart attacks. But newer research challenges this view.Not all saturated fats behave the same in the body. Some types, particularly those found in whole-food sources like grass-fed dairy or coconuts, may not carry the same risks as industrial saturated fats. While it's still wise to consume them in moderation, completely avoiding saturated fat isn't necessary. Trans Fats: The Ones You Do Want to Avoid Trans fats are the true nutritional villains. These are artificially produced through a process called hydrogenation, which turns liquid oils into solid fats to increase shelf life. You'll find them in many processed foods: fried items, packaged baked goods, crackers, and margarine. Trans fats have zero health benefits and a long list of harmful effects. They raise bad cholesterol (LDL), lower good cholesterol (HDL), promote inflammation, and increase your risk of heart disease, stroke, and type 2 diabetes. Even small amounts can be damaging over time. Many countries have banned or severely restricted them, but they can still show up in cheap or highly processed foods, especially in places with looser regulations—so always check the label for "partially hydrogenated oils." Incorporate More Good Fats Into Your Diet The following are a couple of fun, easy ways to sneak more healthy fats into your day—but if you're looking for a smarter, no-brainer option, just add a scoop of Nxtkind. Start with one swap per week (e.g., chips → nuts) to build habits effortlessly. Swap butter or ghee for extra virgin olive oil or avocado oil when sautéing or roasting. Add a tablespoon of chia seeds or ground flaxseeds to your smoothies, oatmeal, or yogurt bowls for an omega-3 boost. Replace mayo or cheese spreads with mashed avocado or nut butter on toast, sandwiches, or wraps. Cook with coconut milk or coconut cream in curries, stews, or desserts to get some natural saturated fat in moderation. Choose dark chocolate (70% or higher) for dessert—cocoa contains healthy fats along with antioxidants. The shift from "fat-free" to "fat-friendly" diets proves that not all fats are bad. It's time to retire the outdated myth that fat is the bad guy. In truth, fat is one of the most powerful allies your body has—when chosen wisely. Good fats don't just belong in your meals—they belong in your lifestyle.