Fat Is Not the Enemy: Your Guide to Healthy Fats and the Ones Worth Avoiding

Let's clear something up right away.

Fat is not the enemy.

For decades we were told to avoid it, choose low-fat, cut it out wherever possible. But good-quality fat is an essential source of energy, and your body knows it. Every single cell membrane in your body relies on fat to function. Your brain is made up of roughly 60% fat. Your bloodstream carries fat to manufacture vital hormones and Vitamin D. Far from something to fear, fat is fundamental.

The question was never whether to eat fat. It was always which fats to choose.

When you choose the right ones, you actively support your nervous system, your joint health, and your overall wellbeing. Here's your practical guide.

Fats to Embrace

Cold-pressed olive oil

One of the most studied anti-inflammatory foods in the world, and for good reason. Olive oil contains two particularly potent antioxidants, oleocanthal and oleuropein, which work directly against inflammatory pathways in the body. The one catch: it's easily damaged by high heat, so keep it for low-heat cooking and dressings rather than high-temperature frying. Store it in a dark glass bottle to prevent light oxidation.

One of Rosa's tips: cold-pressed Australian olive oil is genuinely some of the best quality available. Worth seeking out.

Avocado oil

Rich in oleic acid, a highly beneficial monounsaturated omega-9 fat that supports a healthy immune response. Unlike olive oil, it has a smoke point of around 240°C, making it an excellent choice for high-heat cooking. A great alternative if you're not a fan of olive oil's flavour.

Coconut oil

Loaded with medium-chain fatty acids (MCTs) that the body burns quickly and efficiently for clean energy. It also contains lauric acid, which has antiviral, antibacterial, and antifungal properties. Highly stable at high heat, making it reliable and versatile in the kitchen.

Organic grass-fed butter

Genuinely delicious, and genuinely good for you. Grass-fed butter is rich in butyrate, a compound linked to reduced inflammation and a healthy gut microbiome. It also delivers fat-soluble vitamins A and D, omega-3s, zinc, and selenium. Real butter from grass-fed cows is a world away nutritionally from the margarine it was replaced with.

Ghee (clarified butter)

All the benefits of butter with the milk solids removed, which makes it suitable for people who are sensitive to dairy. It also has a smoke point of around 250°C, making it one of the most stable and versatile cooking fats available.

Traditional animal fats (lard, tallow, duck fat)

These fell out of fashion when vegetable oils took over, but they're making a well-deserved comeback. Lard, tallow, and duck fat support the nervous, immune, endocrine, and digestive systems. And here's something most people don't know: lard is one of nature's richest dietary sources of Vitamin D.

Fats to Limit and Avoid

While it's nearly impossible to control every oil when eating out, making wiser choices at home will significantly reduce systemic inflammation over time.

The oils to avoid: 

canola, soybean, corn, sunflower, safflower, grapeseed, and generic vegetable oil blends.

These oils are highly processed with chemicals and heat before they even reach the bottle. They're packed with omega-6 fats which, when consumed in excess, drive systemic inflammation and oxidise inside the body, creating cellular stress. They are in almost everything packaged and most restaurant kitchens, which is exactly why what you cook with at home matters so much.

A simple rule: if it comes in a large, clear plastic bottle and costs very little, it's probably doing you no favours.

From Rosa's Kitchen: Coconut and Cacao Bliss Balls

These are a staple in my kitchen, and once you've made a batch you'll understand why. They're rich, satisfying, and full of the good fats we've been talking about. No refined sugar, no seed oils, just real ingredients doing real things.

Makes approximately 16 to 18 balls

You'll need:

1 cup almond meal

1/2 cup desiccated or shredded coconut, plus extra for rolling

2 to 3 tablespoons raw cacao powder

A small pinch of sea salt

10 Medjool dates, pitted

1 tablespoon coconut oil, plus a little extra for coating

1 teaspoon vanilla extract

Method:

1. Soak the dates. Cover the pitted dates in warm water and soak for 30 minutes to soften. Drain well before using.

2. Process the dry ingredients. Add the almond meal, coconut, cacao powder, and salt to a food processor and pulse to combine.

3. Add the wet ingredients. Add the drained dates, coconut oil, and vanilla extract to the processor.

4. Blend to a dough. Process until the mixture comes together into a soft, sticky dough. It should hold together when pressed between your fingers.

5. Roll. With damp hands, roll tablespoon-sized portions into balls. Coat each one lightly in coconut oil, then roll in shredded coconut or a mix of crushed nuts and seeds for extra texture.

6. Set. Place in the fridge for 30 minutes before eating. Store in an airtight container in the fridge for up to one week.

These travel well in a small container for work or school, and they're genuinely satisfying enough to replace an afternoon sugar craving.

Next up in the series: The Pantry Detox. Nearly there!

With love from my kitchen to yours,

Rosa