When you hear the word fat, what comes to mind? For many, it’s something to avoid altogether. But here’s the truth: not all fats are created equal. In fact, the right kinds of fats are essential for energy, hormone balance, brain health, and even heart health. The challenge is understanding the difference between good fats and bad fats—and knowing how to make the best choices for your body.
At Eat Clean Bro, we believe in fueling your body with real, nutrient-dense foods. Let’s break down the types of fats and why the quality of the fat in your meals matters.
What Are “Good Fats”?
Good fats are the ones that help your body function at its best. These healthy fats can reduce inflammation, support brain function, and even improve cholesterol levels.
Types of Good Fats:
- Monounsaturated fats – Found in foods like olive oil, avocados, and nuts. These fats help lower bad cholesterol (LDL) while increasing good cholesterol (HDL).
- Polyunsaturated fats (including Omega-3s & Omega-6s) – Essential fatty acids your body can’t produce on its own. They’re found in fatty fish, walnuts, chia seeds, and flaxseeds. Omega-3s, in particular, are known for protecting heart and brain health.
Benefits of Good Fats:
- Provide long-lasting energy
- Aid in nutrient absorption (especially vitamins A, D, E, and K)
- Support brain and hormone health
- Help keep you fuller, longer
What Are “Bad Fats”?
On the flip side, bad fats can cause inflammation, contribute to weight gain, and increase the risk of chronic diseases. The biggest culprits are trans fats and certain saturated fats.
Types of Bad Fats:
- Trans fats – Found in many processed foods, fried items, and packaged snacks. These fats raise LDL cholesterol while lowering HDL cholesterol, creating a dangerous imbalance.
- Excess saturated fats – While small amounts (like from coconut oil or grass-fed meat) can be part of a healthy diet, too much saturated fat—especially from processed meats and fast food—can increase heart disease risk.
Effects of Bad Fats:
- Increase inflammation in the body
- Raise the risk of heart disease and stroke
- Contribute to weight gain and poor metabolic health
Making Smart Fat Choices in Your Meals
So how do you put this knowledge into action? The simplest way is to choose meals that are already crafted with the right balance of healthy fats. Instead of stressing over labels or wondering which oils or ingredients are best, you can let Eat Clean Bro do the work for you.
Our chefs use high-quality ingredients like extra virgin olive oil, fresh salmon, avocado, nuts, and seeds to create meals that naturally fuel your body with the good fats it needs, without the bad ones you’ll find in fast food or processed meals.
How Eat Clean Bro Keeps It Simple
We take the guesswork out of choosing healthy fats. Our meals are crafted with heart-healthy oils, lean proteins, nuts, seeds, and fish to help you fuel your day without the hidden trans fats or low-quality oils you’ll find in fast food and processed meals.
Greek Chicken and Orzo – Juicy grilled lemon herb chicken breast meets a vibrant Greek orzo salad with cherry tomatoes, cucumbers, Kalamata olives, red onions, and feta. The extra virgin olive oil dressing provides monounsaturated fats that support heart health while adding rich flavor.
Herb Salmon and Sautéed Vegetables – Herb roasted salmon is one of the best sources of Omega-3 fatty acids, which promote brain and cardiovascular health. Paired with broccoli and green beans sautéed in olive oil, this dish delivers both flavor and good fats in every bite.
Marinated Salmon and Roasted Zucchini – This salmon is marinated with Aleppo pepper, tomato, and fresh lemon, then served with roasted zucchini and blistered tomatoes tossed in olive oil. The Omega-3s from salmon combined with monounsaturated fats from olive oil make this a nutrient-dense, anti-inflammatory choice.
Orecchiette and Broccoli – Simple ingredients, elevated with good fats. Olive oil brings healthy monounsaturated fats, while shaved parmesan offers a touch of naturally occurring fats that enhance nutrient absorption. Together, they turn this pasta dish into a balanced, cozy meal.
Basics Elite – Tender grilled barbecue chicken breast over turmeric yellow rice with steamed green beans. Extra virgin olive oil in the preparation ensures a dose of heart-healthy fats, and if you substitute salmon, you’ll boost your intake of Omega-3s for even greater benefits.
Fats aren’t the enemy—they’re essential. The trick is knowing which ones to embrace and which to avoid. By making smart swaps and choosing meals rich in good fats, you’ll support your heart, brain, and overall health.
With Eat Clean Bro, you don’t have to second-guess what’s in your meals. We keep it clean, balanced, and always packed with the nutrients your body needs.
