It’s time to positively reframe your thinking: Fat is not a foe! Although not all fats are as beneficial as others, healthy fats are essential to nurture your body—especially when it comes to your heart. It’s just an added bonus that while simultaneously fostering robust cells and protecting your cholesterol, they also add richness to food and enhance flavor too!
What are the different kinds of fats?
Trans Fats (those to avoid)
While naturally occurring in some animal products like milk, cheese and meat, oftentimes trans fats are artificially created in an industrial process called “hydrogenation” which is used to make vegetable oils into solids. Research has shown that trans fats are known to increase harmful LDL cholesterol, reduce helpful HDL cholesterol and create chronic inflammation, which is a contributing factor in heart disease and stroke. Today it is easy to avoid some of them, as the use of artificial trans fats—or partially hydrogenated oils—has been banned in foods sold in the United States since 2018. Though trans fats are created in small amounts when oils are processed with heat, when you cook with oils at high heat or if oil is reused for frying due to oxidative degradation.
Saturated Fats (consume in moderation)
Found in meat—from beef, pork and lamb to poultry—alongside dairy, eggs, coconut, palm and other oils that are solid at room temperature, saturated fats are acceptable to eat in moderation. The American Heart Association recommends limiting saturated fat to no more than 6% of daily calories, since frequently eating larger amounts of saturated fat will increase total cholesterol in the body and in turn increase the amount of harmful LDL cholesterol.
Unsaturated Fats (deemed heart healthy)
Deemed the most heart-healthy, there are two types of unsaturated fats: Monounsaturated fats and polyunsaturated fats (think omega-3 fatty acids), which boost your HDL cholesterol. Foods like walnuts, flaxseeds, sunflower seeds, tofu/soybeans and fatty fish like salmon and anchovies are full of polyunsaturated fat. And olive, avocado and canola oil, along with peanut butter, almonds, sesame seeds, pumpkin seeds, hazelnuts and pecans are high in monounsaturated fat. Both mono and polyunsaturated fats help to reduce LDL cholesterol which lowers your risk of heart disease and stroke. They also aid a variety of bodily functions like building cell membranes covering nerves, blood clotting, muscle movement and reducing chronic inflammation. They even provide nutrients like vitamin E and essential fats that aren’t naturally produced in the body like Omega 3 and Omega 6 fatty acids.
The fat-cholesterol connection
Different kinds of fat impact body function in a variety of ways, especially as it relates to cholesterol. In turn, it is important to understand the role of cholesterol in the body too. Known as a fat-like substance produced by your liver, cholesterol is actually essential to good health, though it is often framed otherwise. Some kinds of cholesterol are better than others though, so knowing the differences is key.
LDL cholesterol (“bad” cholesterol)
LDL cholesterol—increased by trans and saturated fats—is typically considered the “bad” cholesterol, which can negatively impact heart health. Contributing to fatty buildup that can narrow arteries, LDL cholesterol increases risk for heart attack, stroke and other heart-related issues.
HLD cholesterol (“good” cholesterol)
Conversely, HDL cholesterol is considered the “good” cholesterol and is boosted by unsaturated fats. This kind of cholesterol actually helps to mitigate heart problems like heart attack and stroke by carrying bad LDL cholesterol away from arteries and back to the liver to be broken down.
How else do fats affect your body?
Beyond their influence on heart health, fats are a great source of sustained energy at 9 calories per gram, compared to carbohydrates (4 calories per gram). And they help the body absorb essential vitamins, minerals and nutrients. By reducing trans and saturated fats in your diet, not only can you lower harmful LDL cholesterol in your bloodstream to lower your risk of heart disease and stroke, you can also lower your risk of type 2 diabetes and other inflammation-driven chronic illnesses.
Healthy fats we love
Avocado
Versatile, rich in potassium and chock full of anti-inflammatory properties, you can find it on our Avocado Toast, in our Avocado Greens Salad, Roasted Corn Fritters with Black Beans or you can add it to any of your favorite grain bowls, salads, or wraps.
Olive Oil
We exclusively rely on organic cold-pressed extra-virgin olive oil to impart flavor in our roasted vegetables and as the emulsifier in a majority of our sauces. It’s what gives our housemade hummus its great texture and flavor. Dive deeper into our oils and how they benefit you here!
Chia Seeds
A great source of omega 3, fiber, protein, iron and antioxidants, these little seeds pack a nutrient punch. We add them to smoothies and our Strawberries & Cream Power Chia to thicken the texture and add in some extra nutrients.
Flaxseed
Rich in fiber and unsaturated fats, flaxseed is an easy addition to our Overnight Oats for a nourishing boost. At home, it also makes an excellent substitute for eggs in vegan baking, otherwise known as a Flaxseed Egg.
Nuts
Full of protein, fiber and healthy fats, you’ll find nuts and nut butters in a number of our handcrafted smoothies and bowls. You can add them as a crunchy topping on any of our Salads and Grain Bowls too! Pro tip: To avoid any unwanted additives in store-bought nut butters, it is incredibly easy to make your own at home.
Tofu
A complete plant-based protein and a source of healthy fats? Say no more! Our Crispy Sesame Tofu is a star in many of our dishes, but it can also be added to just about any dish. We like it best featured in our craveable Spicy Peanut Noodles, Teriyaki Tofu or the tried-and-true Green Goddess bowl. You also can play around with tofu in some unconventional ways at home like in a blended sauce or even a high-protein dessert…don’t knock it ‘til you try it!
Power up with healthy fats on the Life Alive menu
Green Goddess Bowl
Avocado contains monounsaturated fats associated with improved cholesterol
Cruciferous vegetables like broccoli and kale offer nutrients supporting vascular health
Olive oil in the dressing provides heart-healthy fats
Buddha Bowl
Seeds (pumpkin, sunflower, hemp) offer magnesium, to help regulate blood pressure
Beets contain nitrates that support circulation
Purple cabbage provides antioxidants associated with lower heart disease risk
Olive oil in the dressing provides heart-healthy fats
Miso Tofu Ramen
Fermented miso contains probiotics that support heart health
Tofu's omega-3 and omega-6 fatty acids support heart health
Mushrooms provide antioxidants that help combat oxidative stress
Avocado Toast
Avocado's monounsaturated fats help improve cholesterol levels
Whole grains adds fiber, which supports heart health
Olive oil drizzle provides additional heart-healthy fats
Black Bean & Corn Soup
Black beans' fiber helps lower cholesterol
Folate-rich corn supports heart health
Antioxidant-packed veggies reduce inflammation
Heart-healthy olive oil
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