The bad fats have been discussed in the previous post: Which Fats Are Bad? Let’s cut straight to the point which is on the contrary of all health advice you’ve probably ever had…

Most fats don’t play a role in cardiovascular diseases! Surprised?

A meta analysis including 350,000 people confirmed that even saturated fat don’t play a role in cardiocascular diseases. Now you probably question, but don’t saturated fats increase cholestrol? They do, but there is good and bad cholesterol, and fats increase both, keeping them balanced. So which fats are good and which should you include in your daily routine?

 Additionally, fats are not of such an influence factor in obesity comparing to sugar



Unsaturated Fats

Omega-3 fats which are very healthy can be found in:

  • Fatty fish
  • Nuts (not salted/roasted/processed)
    • Walnuts
    • Cashews
    • Almonds
    • Pistachios
  • Flax seed,
  • Olive oil, etc.

The more Omega-3 in your body, the less chance on a heart attack

The following fats are needed and good but don’t take them in excessive amounts:

  • Cheese
  • Milk
  • Red meat (NO PORK)
  • Pure chocolate (85% cacao +)

Why which fats are good?

Now we’ve answered the questions on which fats are good. Obviously, you also want to know why and what the benefits are. To answer the question on why these fats are good you need to understand the structure and operation of fats. We can dedicate many pages on this. If you are interested in this, please email us at and we will highly consider this.

In short; the molecule of an unsaturated fat is not fully saturated with hydrogen, because there are one or more double connections causing the molecule to bend. Therefore, the distance between the molecules is further which gives more liquidity to the fats (oil instead of butter).

The good fats reduce the risk on a heart attack, reduce the chances on inflammations AND depressions, while unhealthy fats don’t do this.


Note of the day

The only way to have a friend is to be one.

– Ralph Waldo Emmerson

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