Thanks for joining today’s class where we learned all about healthy fats—what they are, why we need them, and how to add them to our everyday meals. We also explored how to spot the not-so-healthy fats and make smarter food choices.

Key Takeaways and Next Steps

Fat Is Essential—Not the Enemy

Healthy fats are vital for energy, hormone function, brain health, and the absorption of vitamins A, D, E, and K. Unlike the old myths, fat does not automatically lead to weight gain or high blood pressure.

Focus on Healthy Fats

Incorporate monounsaturated fats (from olive oil, avocado, nuts, and peanut butter) and polyunsaturated fats (from flax seeds, walnuts, and fatty fish like salmon or sardines). Omega-3s, a type of polyunsaturated fat, can help reduce inflammation and support brain and heart health.

Limit Unhealthy Fats

Reduce saturated fats (found in red meat, butter, and whole-fat dairy) to less than 10% of your daily calories, unless directed otherwise by your doctor. Avoid trans fats completely—they raise bad cholesterol, lower good cholesterol, and increase inflammation.

Make Small Swaps in Your Meals

Try drizzling olive oil over veggies, adding ground flaxseed to cereal or yogurt, swapping red meat for fish, and experimenting with nut butters. Homemade salad dressings and healthy oils like avocado oil are easy ways to include good fats.

Use Resources and Recipes for Inspiration

Disclaimer: The content shared in this session is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet or lifestyle.