The word “fat” usually has a negative effect on people going through a weight loss journey. However, some fats are an essential part of our diet. They can provide you with energy, support cell function, and help absorb necessary nutrients. The important thing to remember is that not all fats are created equal. Healthy fats offer benefits such as improved heart health and reduced inflammation. On the other hand, unhealthy fats can increase the risk of heart disease and promote weight gain.
We spoke to several health experts who revealed to us the healthy fats we should eat and the unhealthy ones we should avoid at all costs for fat loss. According to them, avocado and almonds are some of the best healthy fats, while coconut oil and processed meats are the ones to avoid. Read on to learn more.
1. Healthy Fat: Avocado
Avocado is rich in monounsaturated fats, which help lower levels of LDL (bad) cholesterol while maintaining and even raising HDL (good) cholesterol. They can also help keep you full, reducing the temptation to snack on unhealthy foods later.
"Avocados are rich in monounsaturated fat, which offers a lot of cardiovascular and digestive benefits while losing weight," Catherine Gervacio, registered dietician and nutrition writer for Living.Fit, tells us. Luckily, it’s also packed with important nutrients. “It is rich in vitamins E, C, and A to act as antioxidants to keep the body healthy,” she goes on. And it can even help boost your metabolism: "The vitamin C content of avocados can fight off free radicals that can slow down the metabolic rate." Sign us up!
2. Healthy Fat: Almonds
Similar to avocados, almonds are also rich in monounsaturated fats. Not only will this lower LDL cholesterol, but it can also reduce the risk of heart disease.
Gervacio says almonds are one of the best choices when it comes to a food that’s both nutritious and satisfying. "They are considered a plant-based protein source to keep losing weight without worrying about the health consequences of excessive cholesterol intake," she points out. "Almonds are rich in fiber for better digestion. They can also prolong satiety to prevent overeating during meals."
3. Unhealthy Fat: Coconut Oil
Coconut oil is deemed a healthy food among consumers, but it’s important to be aware of its fat content! Used in everything from cooking to baking, coconut oil’s overall saturated fat content can raise cholesterol levels and potentially lead to insulin resistance.
This type of oil is calorie-dense; experts suggest consuming it in moderation as the extra calories can accumulate over time.
"Coconut oil is actually about 90% saturated fat—even higher than butter! This type of fat has been shown to raise LDL cholesterol, which can increase the risk of heart disease and insulin resistance. For women over 50, who are already at a higher risk for Type 2 diabetes, consuming too much saturated fat can further affect insulin sensitivity and contribute to blood sugar spikes," says Veronica Rouse, a registered dietitian and expert with WowMD.
"While coconut oil can be used occasionally, it’s important to focus more on heart-healthy fats like olive oil or avocado oil, which promote better blood sugar control and overall cardiovascular health."
4. Unhealthy Fat: Processed Meat
Unfortunately, these types of meats are also not doing you any good when it comes to fat loss and other health risks. Processed meats like sausages and bacon are high in fat and also contain harmful ingredients like preservatives and additives.
"Sausages, bacon, and hot dogs are highly saturated with fats, and half of the prepared sausages contain preservatives. These not only impair glucose tolerance but also raise inflammation, which also affects the likelihood of getting a disease," Dr. Michael Lahey, physician at My Weight Loss Partner, notes.
