Evidence shows that healthy fats reduce the risk of heart disease (Russo 2008, Kondreddy 2015), improve brain function (Regar 2004, Pan 2010), reduce the risk and severity of dementia (Robinson 2010), and alleviate inflammation in arthritis sufferers (Wall 2010).
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Here are some more ways healthy fats support overall health:
Studies show that medium-chain triglycerides (MCT) can improve glucose metabolism, aid in blood sugar control, and reduce body weight (Han 2007, Nagao 2009, Eckel 1992). It has shown to help with insulin resistance, when the body's cells don't respond normally to insulin.
One study of 45 women with PCOS showed healthy fats from omega 3 significantly decreased body mass index, insulin, HOMA levels, and testosterone levels and also may be effective in improving hirsutism and insulin resistance (Oner 2013). Omega 3 fatty acids have also shown to improve insulin resistance by increasing insulin sensitivity (Gao 2017, Sears 2015).
If you have PCOS, metabolic disorder, or diabetes, symptoms like weight gain and insulin resistance can impact your triglyceride levels. Also, approximately 70% of women with PCOS have dyslipidemia, which can be caused by high triglycerides and low HDL (good cholesterol) (Kim 2013). Many studies over the past few decades show that healthy fats help lower triglycerides significantly (Mirmasoumi 2018, Hauenschild 2010, Mattar 2009, Eslick 2009, Farmer 2001)!
And for general heart health, MCT oil specifically may reduce risk factors for heart disease, like high cholesterol, blood pressure, inflammation, and body mass index (St-Onge 2003, Cardoso 2015, Kondreddy 2016, Rudkowska 2006, Bourque 2003).
It’s common for people with hormonal disorders like PCOS to struggle with mood, but healthy fats can help (Pastore 2011, Dokras 2011, Rosenblat 2014).
Healthy fats, particularly Omega-3 fatty acids (like DHA and EPA), play a significant role in improving mood by supporting brain function and reducing inflammation. These essential fats are crucial for the brain's structure and function, influencing neurotransmitter pathways that regulate mood. Research has shown that people with adequate Omega-3 intake often experience lower rates of depression, anxiety, and mood swings. Omega-3s also help regulate hormones like serotonin, which directly impacts feelings of happiness and well-being, making them vital for mental health and emotional balance.
Omega-3 fatty acids have powerful anti-inflammatory properties that can help reduce inflammation throughout the body. These fats work by regulating inflammatory processes at a cellular level, reducing the production of inflammatory compounds like cytokines. Omega-3s are particularly effective in decreasing inflammation linked to chronic conditions such as arthritis, heart disease, and metabolic disorders. By incorporating healthy fats into your diet, you can help modulate your immune response and promote overall well-being, reducing symptoms like joint pain, swelling, and fatigue (Sears 2015)/ These anti-inflammatory properties can also help reduce period pain (Carlson 2015)!
Hormonal imbalance can cause symptoms like intense cravings, hunger, and overeating. Studies show that consuming healthy fats with your meals triggers the release of hormones that promote the feeling of fullness and satiety (Mandøe 2015, Serrano 1997, Gibbons 2015).
Healthy fats stimulate the release of hormones like leptin and cholecystokinin (CCK), which signal the brain that the body has had enough to eat. This helps reduce overeating and cravings, making it easier to maintain a balanced diet. By slowing down digestion, healthy fats ensure that the body takes in energy gradually, providing sustained satisfaction after eating and helping to regulate appetite throughout the day.
Studies show that Omega 3 fatty acids can benefit both male and female fertility (Gaskin 2018, Chiu 2018, Safarinejad 2011).
In women, Omega-3s have been shown to improve egg quality, support ovarian health, and even delay ovarian aging, which can enhance fertility, particularly in those over 35.
For men, Omega-3s can improve sperm motility and quality, making conception more likely. These fats also help balance hormones, reduce inflammation, and support overall reproductive health, making them crucial for anyone looking to improve their chances of conception.
Healthy fats, particularly Omega-3 fatty acids, have been shown to lower androgen levels, which can be beneficial for women with hormonal imbalances like PCOS. Elevated androgen levels can lead to acne, excess hair growth, and irregular periods. In a study of 78 women with PCOS, those women experienced significant improvements in menstrual cycle regulation and testosterone levels after consuming Omega-3s. This hormonal regulation promotes better reproductive health and may ease period-related symptoms (Nowak 2019, Salek 2019, Nadjarzadeh 2013).
Omega-3s may hydrate the skin, fight red, dry, or itchy skin, and help skin disorders like psoriasis. Studies show omega-3s appear to improve skin barrier function, sealing in moisture and keeping out irritants (Kawamura 2011, Balbás 2011, Neukam 2010, Upala 2017).
A few studies have shown omega 3s can boost hair growth and reduce hair loss (Kang 2018, Le Floc'h 2015). And some studies show that omega 3s can even reduce acne (Rubin 2008, Khayef 2012, Jung 2014, Bowe 2010)!
Healthful fats may help maintain a balance of hormones involved in appetite and satiety (Kozimor 2013, Parra 2008). One study showed that fatty acids during a meal significantly reduced hunger. (Maljaars 2009).
Healthy fats can stimulate the release of hormones, like leptin, which signal the brain that the body has had enough to eat. As a result, this can reduce cravings.
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Healthy fats help keep your blood sugar stable so that you don’t have an energy crash after a meal. Studies show healthy fats can increase energy, particularly for endurance and fitness (Howe 2014).
MCT oils specifically which has one of the highest ratios of medium chain fatty acid function to give you an energy boost (Schönfeld 2016).
We try to get healthy fats in with every meal and snack for all its benefits, but particularly because they help regulate the post-meal insulin spike!
We've found the easiest way to get healthy fats & all of their benefits are through adding Resist Bars to our days. Since they're filled with nut butters, MCT oil, and chia seeds they take all the guess work out!
Here are some other healthy fat sources:
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