The Importance of Healthy Fats: Choosing the Right Fats for Optimal Health

Fats are essential for overall health, supporting brain function, hormone production, and energy levels. However, not all fats are created equal. Clean, high-quality fats promote wellness, while inflammatory seed oils can contribute to chronic health issues. Understanding the difference helps you make smarter dietary choices to fuel your body effectively.

Why Fats Are Essential

Healthy fats play a crucial role in:

• Cell function and repair – Every cell in your body relies on fats to function properly.

• Brain health – The brain is nearly 60% fat and requires quality fats for cognitive function.

• Hormone balance – Healthy fats support hormone production, including those vital for metabolism and muscle growth.

• Satiety and blood sugar stability – Fats help keep you full longer and prevent energy crashes.

Clean, Healthy Fats vs. Inflammatory Seed Oils

The quality of fat in your diet makes all the difference. Avoid inflammatory seed oils and opt for natural, minimally processed fats that nourish your body.

Best Healthy Fats:

1. Extra Virgin Olive Oil – Rich in antioxidants and heart-healthy monounsaturated fats.

2. Avocados & Avocado Oil – Loaded with potassium, fiber, and beneficial fats.

3. Grass-Fed Butter & Ghee – High in vitamins A, D, and K2, and supports gut health.

4. Coconut Oil – Contains medium-chain triglycerides (MCTs) for energy and brain function.

5. Fatty Fish (Salmon, Sardines, Mackerel) – Packed with anti-inflammatory omega-3s.

6. Egg Yolks – Nutrient-dense with choline and essential fats.

7. Raw Nuts & Seeds (Almonds, Walnuts, Chia, Flax, Pumpkin Seeds) – Great sources of fiber, omega-3s, and protein.

8. Dark Chocolate (85% or higher) – A powerful source of antioxidants and healthy fats.

Fats to Avoid (Inflammatory Seed Oils):

• Soybean Oil

• Corn Oil

• Canola Oil

• Cottonseed Oil

• Sunflower & Safflower Oils (Refined Versions)

• Grapeseed Oil

These oils are highly processed, prone to oxidation, and can lead to inflammation, negatively impacting metabolism, digestion, and overall well-being.

How to Incorporate Healthy Fats into Your Diet

• Use olive oil for salads and low-heat cooking.

• Add avocado to meals for extra fiber and satiety.

• Cook with ghee, butter, or coconut oil instead of seed oils.

• Snack on raw nuts, seeds, or dark chocolate in moderation.

• Prioritize fatty fish at least twice a week for omega-3 benefits.

GLOW Body Pilates – Nutrition & Strength for a Balanced Life

At GLOW Body Pilates, Gina Santangelo integrates fitness and smart nutrition strategies to help clients fuel their bodies for strength, recovery, and longevity. Clients receive nutritional coaching as part of the program to ensure that every workout is complemented by a well-balanced diet.

Want to learn more about incorporating healthy fats into your diet for optimal health and performance? Connect with Gina Santangelo for personalized fitness and nutrition support.