We’ve been told for decades to avoid fat. But what if I told you that avoiding dietary fats could actually be contributing to weight gain and metabolic issues? Discover why you need to eat healthy fats and how to avoid eating unhealthy fats.

healthy fat foods

The Fat Conversation While Selling Hemp Seeds

I have the pleasure of meeting and talking to newcomers  at my stall at the Detroit Eastern Market most Saturdays. Often comments and concerns  arise because hemp seeds are high in fats. Understandably hesitant, I encourage conversation to discuss the benefits of healthy fats vs unhealthy fats. Who’s this wild red-haired, middle-aged woman challenging decades of preaching that people should be avoiding eating fats? She’s just trying to sell me on buying hemp seeds.

Yes, that’s true, but there’s a good reason. Hemp seeds, including hemp hearts, have a prefect balance of essential fatty acids – proper, healthy fats. Few foods offer this benefit.

The Discussion of Healthy Fats vs Unhealthy Fats

Fats have been demonized for years so I understand people’s doubt. But here’s the truth: not all fats are created equal, and some are absolutely essential for your health. Fats help our body absorb vitamins, are crucial in cell production, and are needed for brain function. Good fats provide us with energy and help us to think.

discussing how hemp provides us with good fats

What Are Dietary Fats?

Dietary fats are the fats that come from the foods we eat. Butter, cheese and other dairy products; meats, nuts, seeds, and oils like olive and other vegetable oils. Not all dietary fats are the same and they have different effects on our body when we eat them. We need good fats, specifically omega-3 and omega-6 to be healthy. They’re essential, which means we must get them from the foods we eat. Let’s explore the differences in fats.

Knowing the Difference in Healthy Fats vs Unhealthy Fats

Let’s make it simple, ✅good fats vs ❌ bad fats

Good fats can be saturated fats or unsaturated fats. Both can have a place in our diet, however you should monitor the amount of saturated fats you eat. Consuming foods with high amounts of saturated fats may become troublesome to your health. Choosing foods that are higher in unsaturated fats can be a better choice.

The difference in saturated fat and unsaturated fat.

• ✅Saturated fats are usually solid at room temperature.  The most common sources of saturated fats are meats and dairy products. Choosing grass fed meats, and dairy products from grass fed animals can be more beneficial.

Butter is a Saturated Fat Source

• ✅✅Unsaturated fats. Unsaturated fats are usually liquid at room temperature; and are found in vegetable oils, seeds, including hemp seeds, nuts and fish. The correct balance of unsaturated fats help to decrease inflammation and improve cholesterol.

Unsaturated Fats in Hemp Seeds & Avocado – the Good Fats!

Within the class of unsaturated fats; there’s another breakdown, monounsaturated or polyunsaturated fats. Both monounsaturated fats and polyunsaturated fats have heart-healthy benefits; but can effect the body differently and provide different nutrients.

• • • ✅Monounsaturated – Lots of foods have monounsaturated fats including red meats and dairy products, but those foods also have saturated fats. Remember, too much saturated fat in your diet could lead to health problems. Many plants and plant oils are high in monounsaturated fats yet low in saturated fats.

Healthy Monounsaturated Fat Option

• • • ✅✅✅Polyunsaturated – the king and queen of the good fats are omega-6 fatty acids and omega-3 fatty acids. You can assign the gender of the omegas as you deem fit. Although I’m partial to calling omega-3 the queen of fats – because she’s the best! Point being, omegas rule the kingdom and are needed to keep your body doing what it needs to do best. These essential fatty acids, omega-6 and omega-3 are vital for healthy body function; and we must get them from the foods we eat.

Polyunsaturated fats – Includes ✅omega-3s and ✅omega-6s, found in fatty fish, hemp seeds, chia, walnuts, and plant oils. These unsaturated fats help to decrease inflammation and improve cholesterol. They’ve been found to decrease cardiovascular disease when they replace saturated fat in moderation within your diet.

• Help reduce inflammation

• Support heart health

• Are essential for brain and cell function

The Right Balance of Healthy Fats vs Unhealthy Fats

1. Choose to Eat Healthy Fats (mainly foods higher in omega-3)
2. Avoid Eating Unhealthy Fats

Let’s Talk Omegas: Striking the Balance of Healthy Fats vs Unhealthy Fats

Here’s what you should know about balancing your omega intake: Ideally, your omega-6 to omega-3 ratio should be under 4:1. Most people get far more omega-6 than omega-3 because omega-6 is in a lot of the foods we eat in our traditional western diet. It’s not uncommon for Americans to consume as much at 18:1. Some studies indicate it’s as high as 25:1. So although you may think your eating a healthy balance of omega rich foods, you may need to adjust your omega food sources by reducing foods that are higher in omega-6. Too much omega-6 can lead to inflammation, posing the  possibility of health issues. Aim to balance your omega 6 & 3 intake.

Most All Oily Fish has Healthy Fats vs Unhealthy Fats

Eating oily fish like mackerel, tuna, and salmon will provide you with omega-3.  Wild caught salmon typically has a lower omega-6 ratio, while farmed salmon can have a higher ratio due to their diet. Just like people, chickens, and cows; what they eat, makes a difference.

🐟 Omega-3 Sources: *(omega-6:omega-3)

• ✅Fatty fish: salmon, sardines, mackerel, tuna
  

• ✅Hemp seeds *(3:1)

• ✅Chia seeds *(1:3)

• ✅Flaxseed *(0.3:1)

• ✅Walnuts *(4:1)

• ✅Eggs, pasture raised *(1:1)  Pasture-raised eggs have substantially more omega 3 than a conventional egg. The ratio of omega in pasture-raised eggs is almost 1:1 versus conventionally raised eggs 19:1. We can take this a set further, chickens that are fed hemp seeds will provide balanced, omega rich eggs.
  
• ✅Kiwifruit, papaya, avocados, berries, and oranges contain a good amount of Omega-3 fatty acids. However, please note, you shouldn’t completely rely on these fruits to fulfill your Omega-3 needs. Make sure you also include fish, walnuts, hemp seeds, chia seeds, and flaxseeds among others in your daily diet.

Health Benefits of Omega-3:

• Lowers triglycerides

• Reduces heart disease risk

• Supports brain and joint health

🌻 Omega-6 Sources:

Omega-6 is more abundant in our western style diet. When using vegetable oils, be mindful of how much you’re consuming, especially in salad dressings. Try reducing the amount of oils you put on your salads and other vegetables. Cooking with less oil is heart smart. The most important thing you can do to reduce omega-6 intake is to eliminate processed vegetable oils from your diet, and processed foods that contain them.

• Avocado & avocado oil (13:1)

• Corn oil (50:1)

• Olive oil (10:1)

• Safflower oil (133:1)

• Soybean oil (8–9:1)

When balanced, omega-6s can:

• Lower LDL (bad) cholesterol

• Improve blood sugar

• Boost HDL (good) cholesterol

❌ Bad Fats – the enemy: fats that can increase the risks of diseases

Do you remember seeing packaged foods that used to announced 0-Trans fats?

It’s maybe been a while now, because the FDA banned ❌ trans fats from being added to foods and beverages in 2018; however some processed foods may still contain small amounts. They may also be present in deep fried foods (yes, I love crispy french fries too!) and fast foods (not a problem for me to avoid fast foods). Margarine traditionally had a lot of trans fats and may still contain some, read the label – better yet, ditch margarine and consider using a plant-based healthier oils.

• ❌Trans fats are a type of fat that raises bad cholesterol and lowers good cholesterol. There are very small amounts of naturally occurring trans fat in meats and dairy.

• ❌Partially hydrogenated oils are plant oils that have been chemically changed to be solid fats. These oils contain trans fats and are not healthy fats.

Cooking Tip: Don’t Overheat Your Oils

Excessive heat can damage healthy oils and turn them into harmful compounds. Use oils like olive for dressings or low-heat cooking. Save high-heat oils like avocado for sautéing. Hemp seed oil and flaxseed oil should be cold pressed and should never be heated.

The Bottom Line: Fat Is Not the Enemy

Fat is fuel. It’s necessary, beneficial, and powerful—when you choose the right kinds.

So don’t fear the hemp seed. Or the avocado. Or the drizzle of olive oil. Your body will thank you with better energy, mood, and long-term health.

Ready to rethink your relationship with fat? Start by adding a spoonful of hemp hearts to your smoothie or salad – a salad is not complete without hemp hearts or whole hemp seeds. 

Hemp Hearts and Hemp Seeds Have a Perfect Balance of Good Fats

Thanks for taking your time to read this article and I hope you found it helpful. Share this information with your friends and family so they too can enjoy a journey to better eating. Eat Better. Feel Better. You’re worth it!

Better yet, come see me at The Detroit Eastern Market and let’s talk food, fats, and feeling better.  Read more from the Mayo Clinic about fats.