Re-thinking Fat in the Age of Mis-Information

For decades, dietary fat has been public enemy number one. From the low-fat craze of the 1980s to modern food labels like “fat-free” being a badge of health, we’ve been conditioned—often by marketing campaigns with oversimplified science—to view fat as the villain.

Despite being one of the body’s most vital macronutrients for fuelling the brain, building hormones, protecting the 30 trillion cells of the human body, and regulating inflammation—fat has been cast aside in favour of sugar-laden “light” products and processed carb-heavy meals.

In this article we will breakdown the different types of nutritional fat, and how this impacts our mental and physical health down to a molecular level.

Before getting into the details, it’s important to over-stand and explore the 2 main types of cholesterol that fat influences.

‘Cholesterol’ are functional molecules that are essential for fat digestion and absorption, cell protection and repair, brain and nerve function, as well as the creation of vital hormones. Cholesterol can grow in size and in number which is also important to take into account.

Here are the main cholesterol hormones that will be of focus in this article:

LDL (Low-Density Lipoprotein) – “Bad” cholesterol

LDL’s transports cholesterol to tissues. Excessive amounts and large size levels of LDL’s can lead to plaque buildup in the arteries, and an increased risk of heart attack or stroke.

HDL (High-Density Lipoprotein) – “Good” cholesterol

HDL’s transport excess cholesterol from the tissues back to the liver for disposal. This type of cholesterol can generally do no wrong. High levels enable the protection of tissues, helping to reduce any risks of heart & circulatory diseases.

Triglycerides - not cholesterol but often grouped together.

The most common type of fat in the body. Usually stored energy from unused calories. Excess amounts of triglycerides can increase the risk of heart disease especially when combined with low levels of HDL or high levels of LDL.

Now let’s get into the details of dietary fat, and the effects they have on YOU!

Types of Nutritional Fat

1. Saturated Fat

The label ‘saturated’ describes fats with no double bonds between carbon atoms, making them “saturated” with hydrogen. They are typically solid at room temperature and raise the size of LDL ("bad") and HDL (“good”) cholesterol. This comes with its pro’s and con’s.

Moderate consumption of saturated fats can help extract bad cholesterol from arterial walls, prevent atherosclerosis, provide protection against oxidative damage, and reduce inflammation. However going over-board can lead to oxidative stress and mitochondria damage on a molecular level, as well as heart & circulatory diseases, insulin resistance, and risks of neurodegenerative diseases.

Some examples include coconut oil, palm oil, cacao (hence cacao butter), and dark chocolate (high in cacao content).

2. Mono-unsaturated Fat (MUFA)

Mono-unsaturated fats have one double bond in their fatty acid chain, are typically liquid at room temperature but can turn solid when chilled. They lower the amount of LDL and improve the size and amount of HDL cholesterol. That being said, mono-saturated supports ATP production in the mitochondria promoting healthy metabolism at a molecular level, as well as improving heart health & insulin sensitivity, and reducing inflammation.

Examples include olives, olive oil (under smoke point), rapeseed oil, avocados, almonds, cashews, sesame seeds, sunflower seeds, and pumpkin seeds

3. Poly-unsaturated Fat (PUFA)

Poly-unsaturated fats have two or more double bonds, making them more flexible than any other nutritional fat. They are usually liquid at room temperature and contain omega-3 & omega-6 oils which cannot be produced by the body. Its primary effect on cholesterol to reduce LDL’s (“bad cholesterol”) and triglycerides, improving the condition of our blood vessels, inevitably supporting heart health.

Wider benefits include neuro-protection in the brain and nervous system, as well as reducing inflammation and improvements in immune response.

Examples include chia seeds, flaxseeds, hemp seeds, walnuts, pumpkin seeds, olives, edamame, and soybean oil.

4. Trans Fat

Artificial trans fats are made by hydrogenating (processing) oils to make them solid—creating partially hydrogenated oils. They are not natural and can be detrimental to your health by raising bad cholesterol & triglycerides, and reducing good cholesterol. These are the fats that marketing campaigns are directly talking about, yet generalise amongst all fats.

Alongside increased risks of heart & circulatory diseases and inflammation, transfers can also interfere with Poly-unsaturated fart metabolism in the brain which can compromise cognitive function, and induce DNA damage on a molecular level.

Examples include margarine, processed snacks, cakes, cookies, pastries, and vegetable oil fried food (e.g. french fries, doughnuts).

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Conclusion

The Truth About Fat—and How to Use It to Your Advantage

For far too long, fat has been demonised under a blanket label of “bad for you.” But as you now know, the real story is far more nuanced—and the truth is, your body can’t thrive without it. The key isn’t to avoid fat, but to choose the right types, in the right balance, and in the right amounts.

Healthy fats build your brain, fuel your cells, protect your organs, and regulate hormones. Without them, you’re cutting off your body’s own repair systems and starving your nervous system of its most critical fuel source. On the flip side, choosing the wrong fats—particularly trans fats—can accelerate aging, disrupt your metabolism, and damage your DNA.

Simple, No-Nonsense Tips to Apply Today

1. Ditch the trans fats—completely. Check every label for “partially hydrogenated oil” and avoid it like poison.

2. Replace bad with good. Swap processed snacks and fried foods for nuts, seeds, avocado, and cold-pressed oils.

3. Balance your omega fats. Keep your omega-6:omega-3 ratio in check by cutting down on cheap vegetable oils and adding more flax, chia, hemp, or walnuts.

4. Cook smart. Use stable fats (like coconut oil or ghee) for high-heat cooking, and delicate oils (like extra virgin olive oil) for cold dishes or low heat.

5. Stop fearing fat. Include a mix of saturated, monounsaturated, and polyunsaturated fats daily to nourish your brain, hormones, and immune system.

Don’t let outdated marketing myths or half-baked science dictate your health choices. Fat is not the enemy—it’s one of your greatest allies in building a resilient, high-performing body and mind. The real threat lies in the industrial, highly processed oils and hydrogenated products that strip life from your cells.

Choose wisely, eat intentionally, and give your body the fat it was designed to run on. Your heart, brain, and future self will thank you.