7 Reasons To Include Healthy Fat In Your Diet

Hey there, Vic here and I just had a small snack of 8 almonds and half of a grapefruit.  Almonds are a great source of healthy fat and I eat a few nearly every day.  Some other good sources of healthy fat are grass fed beef, free range eggs, naturally raised lamb, salmon, tuna, walnuts, macadamia nuts, avocado, extra virgin olive oil, coconut oil and an essential fatty acid supplement.

Unfortunately the old advice of eating a “low fat diet” still gets passed around and people are skeptical when I say that you not only can, but should, include healthy fats in your weight loss nutrition plan.  Below are 6 reasons to include healthy fat in your diet:

1.  You feel full.  Including some healthy fat in your meals slows down absorption and will make you feel full for longer.  If you’ve experienced eating a plain salad and then being hungry 30 minutes later, be sure to include some healthy fats with your salad.  I love grilled steak with my salad (also a great protein source) and I’m a big fan of homemade salad dressing using extra virgin olive oil as the main ingredient.  Slivered almonds, crushed walnuts, and chopped avocado also make great additions to salad.

2.  Vitamin use.  Dietary fat is needed for your body to use Vitamins A, D, E, and K.  That’s why they are known as “fat soluble vitamins”.

3.  Help lower cholesterol.  Monounsaturated fats, such as those found in extra virgin olive oil, can help lower “bad” LDL cholesterol.

4.  Reduce inflammation.  Inflammation can be caused by a poor Omega-3/Omega-6 essential fatty acid balance (with the Omega-6 typically being way too high).  Good sources of Omega-3 fatty acids include the “fatty” fish such as salmon and tuna.  Personally, I hate to cook fish because I don’t like the smell in my tiny apartment.  That’s why I take Prograde’s EFA Icon supplement daily (no fish burps with the krill oil!).

5.  Heart health.  Once again, the Omega-3/Omega-6 essential fatty acid balance is important for cardiovascular health.  Eat your fish or consider a supplement.

6.  Brain health.  Hey, the Omega-3 thing is coming up again and I wasn’t even trying to make this an article specifically about them. . .  Anyway, Psychology Today reports that Omega-3 fatty acids are good for your brain going as far as saying that if your diet provides the essential, good fats, your brain cells can manufacture higher-quality nerve cell membranes and influence positively your nerve cells’ ability to function at their peak capacity.

7.  Better vision.  And lets do one more for that superstar Omega-3!  The National Eye Institute reports that Omega-3 fatty acids may halt vision-robbing blood vessel growth in the retina.

Without a doubt, healthy fat is an important part of your diet.  And yes, even if you are trying to lose weight.  The next time your hear someone talk about a “low-fat” diet, remember the many important ways the body benefits from dietary fat.

Do you still focus on eating a “low fat” diet?  Do you make it a point to get Omega-3 fatty acids in your diet?  Let me know in the comments below.

Train Hard!

~ Vic

P.S. – If you’re taking a fish oil supplement, or you’re thinking about taking one, you MUST read this FREE report from my friends over at Prograde Nutrition about fish oil. Check it out here…

15 Responses to “7 Reasons To Include Healthy Fat In Your Diet”

  1. Hi Vic,
    Sorry, but there’s no such thing as good or bad cholesterol; there’s only one type of cholesterol. We can’t even measure cholesterol!! In fact – lowering cholesterol will increase mortality in a population; all the studies ever conducted support this fact, yet still we’re told “bad old cholesterol”. Cholesterol is essential for life – without it, or with too little we die! Read the Great Cholesterol Con by Dr Malcolm Kendrick – you’ll love it.

    PS: it won’t contradict your exercise and dietary advice, but it will change your mind about the theory – BIG TIME.


    vicmagary Reply:

    You’ll notice I have the word bad in quotes. That was my subtle indication that I’m still studying this issue and have come across resources that have conflicting stances on cholesterol, including the position that you’ve stated. I appreciate the Kendrick reference as it’s one I haven’t looked into yet.


    Steve Garrett Reply:

    Good man!


    Barry Sumpter Reply:


    Kendrick’s The Great Cholesterol Con

    A Review of Malcolm Kendrick’s The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It

    August 22, 2008
    Reviewed by Chris Masterjohn

    If you want a few good laughs, read this book.

    Malcolm Kendrick’s 2007 book, The Great Cholesterol Con, is full of sarcastic humor. It parodies some of the most outrageous scientific absurdities ever to find their way into print, and it is impossible not to laugh out loud while reading it. Although it makes a number of excellent serious points, readers with a background in the relevant science might also laugh at some of the egregious scientific errors in the book and some of Kendrick’s poorly conceived speculations – or at least find themselves scratching their heads.

    Take it all with a grain a salt.
    Eveyone’s trying to make a buck.
    The author, the publisher, and the reviewer.


    Steve Garrett Reply:

    That’s a good review (long but informed). He’s dead right – if you want a good laugh then read this book, it is subversive and will at least make the reader ask some questions the next time a cholesterol-lowering wonder drug or supplement appears on the market.

    My personal experience with “fats” = I’m a veggie who likes his cheese, takes no supplements, cooks all his own food from scratch (no packets) and eats a balanced diet (regular nuts and avocados), likes his beer, wine and chocolate and all with daily yoga. I feel fine :-) . Other people I know who count calories, obsess about what they’re eating but usually eat processed rubbish and then feel guilty, take countless supplements and talk about working out but never do, are so repressed and stressed out that they are suffering.

    Happiness is healthy and healthy is happiness.


  2. Tina Canney says:


    Great advice as always!

    I’ve read in many studies that Krill is better used as an antioxidant and fish oil is better for imflammation. So, I use both but I have noticed that the Krill oil is more expensive per capsule and has a lower ratio of Omega 3s to 6s.

    Have you heard similar?



    vicmagary Reply:

    I have not heard similar, but that doesn’t mean I’m disputing what you say. The truth is that I prefer the krill because I don’t get the fish burps like I do with every other fish oil capsule that I’ve tried.


  3. Rick says:

    Hi Vic,

    I hear alot these days, even from the old-time “low-fatters” that we need ‘healthy fats’ in our diet. So here’s the $50,000 question. What constitutes bad fats and good ones? I’ve been running under the assumption that pretty much all fats are good with the exception of trans fats, partially hydrogenated fats, and omega 6 polyunsaturated fats? Would you agree with this? I’ve noticed when I hear folks say, “healthy fats” it’s really code for ‘saturated fats are bad’. It would seem the mainstream conventional thinking has gone from low-fat, to olive oil.


  4. Andrew says:

    Great article Vic – some people out there are still scared of fats so we need more sensible stuff like this fighting the good fight!

    I think you forgot the 8th (and best?) reason though…. They taste awesome and add flavour to everything!


  5. Céline says:

    Vic, you don’t know what you’re missing if you are not eating real fish.

    Filets of salmon or trout when purchased fresh don’t smell. I baked them in a corning ware dish with a cover, (oven at 375 to 400 degree for 15 to 20 min) over a sheet of cooking parchemin (the cleanup is a breeze) I brush a little grapeseed oil, add a lime/cilantro herb mix and before serving add a squirt of fresh lime juice and fresh cilantro. I can eat that 3 times a week!
    There might be more compounds than omega3 and omega6 involved and separating them to just get those might miss other micro nutrients that combined have a better effect than pills. I have added only a multivitamin and mineral supplement to my diet.

    For whitefish filets I soaked them 5 min in water to cover them where I have added 2 tbspoon of white vinegar then pat them dry. Shouldn’t smell after that.

    Thanks for the great infos as always


  6. Carol says:

    Hi Vic, I used to not like Salmon either until mu husband told me about a Salmon dish they sell at Sams Club that is butterflied and stuffed with a fake crab meat stuffing. I’m sure it needs tweaking to make it fit better into a food conscious diet, but it’s delicious!


  7. Gregg says:

    What about Chai for a Omega option?


  8. Craig says:

    For what i have heard. Eating the real thing is the best thing. Eat fish 2 to 3 times a week to get emega vito and mineral levels up to. Meat on other days for the iron and potein source. Why, I didnt think i would need tablets to add.
    I love the program with with the tuna for omega’s


  9. Barry Sumpter says:

    I like fish.
    It’s expensive here in Glen Iris, Vic, Aus.
    Just eat fish twice a week seems very vague.

    Like 8 glasses of water per week is value.
    Which is really 1 liter before lunch and 1 liter before dinner.

    Some of the sizes of the less expensive fish seem to be farm grown fish.
    Perhaps all fish are now farm grown. I don’t know.

    I’m concerned about the quality and levels of Omega 3 and 6
    from farm grown fish.
    i.e. how much do we really need.
    And how much do we really get from a serving of fish.

    I can pay up to $AU15 for a decent size portion of certain fish for 2.
    I can pay as little as $2.50 for a large size portion of certain fish for 2.
    Could I be getting the same omega levels from both?

    Which fish have more omega levels etc.
    I wold be very dissapointed to find the more expensive fish contain more omega levels.

    I looked into krell oil and fish oil tablets but they too were very expensive.

    I’ve have quick look at the chia omega 3 substitues here:
    and would appreciate input from others regarding same.


    Barry Sumpter Reply:

    Sorry, the:
    Like 8 glasses of water per week is value.
    should be:
    Like 8 glasses of water per days is vague.


Leave a Reply