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Healthy Fats: Why They’re Healthy, Which Ones, and How to Use Them

Many people have been frightened away from fat and oils in the last few decades but fats are in fact an essential substance in our diets and in our physiology. It’s about obtaining the right kinds of fats with the right kind of oils and I’m going to tell you which ones to focus on for optimal health.

The top three choices are:

  • Extra Virgin Coconut Oil
  • Extra Virgin Olive Oil
  • Flaxseed Oil

EXTRA VIRGIN COCONUT OIL (EVCO) is made of medium chain saturated fats which are used as an energy source instead of being stored as extra lovin’ on our love handles like other saturated fats. Medium chain saturated fats are broken down easily in our bodies and are therefore effective energy suppliers. EVCO also has antiviral, antibacterial, and antifungal properties from its source of lauric acid. It can even be used on the skin and hair as an amazing natural moisturizer! EVCO is safe for high heat cooking so you can cook a little quicker without worrying about altering your fats!

EXTRA VIRGIN OLIVE OIL (EVOO) is a source of monounsaturated fat and has been shown to be beneficial for our cardiovascular systems. It is not safe for high heat cooking and should not be heated above medium temperature. You want to look for an “extra virgin” olive oil so that you know it was cold pressed and not heat treated or chemically extracted. Olive oil is wonderful for salad dressings, dips, bean salads, and a variety of other dishes. If you’re cooking on the stovetop I’d recommend EVCO instead.

FLAXSEED OIL is an amazing source of essential fatty acids. Essential fatty acids are the polyunsaturated fats that are most commonly known as omega fats. These omega fats are vital for our health as our bodies are not able to produce them. They help maintain cell membrane fluidity (vital for transporting nutrients and information), reduce inflammation in our bodies, improve insulin function, boost immunity, and much more! Omega oils are very unstable and should never be heated, exposed to high amounts of sunlight, or left open for long periods of time. Use flax as a supplement in smoothies (delicious!), in salad dressings, or drizzled over dishes.

For more info on using healthy fats feel free to contact the author at:

About The Author

Stephanie Ablett, CNP

Certified Holistic Nutritionist & Vegan Food Enthusiast

Stephanie Ablett is a Certified Holistic Nutritionist, earning her designation at the Institute of Holistic Nutrition in Toronto, Canada.

Stephanie is dedicated to helping her clients reach their health and lifestyle goals with education and inspiration. She believes we all have the power within us to heal ourselves and that we just need to be inspired and educated in how to do it!

Stephanie loves to focus on plant based nutrition and uses her knowledge in nutrition, herbal medicine, motivation, and other modalities to help others regain their health and reclaim their life!

For more information on Stephanie, visit