Healthy Fats Revisited: Why the Type of Fat You Eat Still Matters

Dr. Tracy Tranchitella, ND | Sunrise Functional Medicine

If you lived through the low-fat craze of the 1990s, you probably remember shelves lined with “fat-free” cookies, snacks, and salad dressings. Fat was framed as the dietary villain, blamed for everything from weight gain to heart disease. And while that messaging has softened over the years, its effects linger—many people are still unsure which fats are actually helpful and which ones quietly undermine health.

Dr. Tracy Tranchitella, ND has long emphasized a more nuanced view: our bodies need fat to function well. What matters most is the type of fat we consume—and the balance between them. Research continues to reinforce this perspective.

Dietary fats are essential for energy production, hormone balance, brain health, nutrient absorption, and immune function. The key is understanding which fats support these systems and which ones tend to push the body toward inflammation and imbalance.

Why Fat Is Essential (and Not the Enemy)

Fat is one of the three macronutrients—along with carbohydrates and protein—that the body relies on every day. Beyond calories, fats help absorb fat-soluble vitamins like A, D, E, and K, support healthy cholesterol levels, and form the structural foundation of every cell membrane in the body. The problem isn’t fat itself—it’s that not all fats behave the same way once they’re inside the body.

Dietary fats fall into three broad categories: unsaturated fats, saturated fats, and trans fats. Within these categories are fatty acids that either promote balance and resilience—or tip the scales toward chronic inflammation.

The Essential Fats: Omega-3s and Omega-6s

Among the most important fats are the essential fatty acids (EFAs), so called because the body cannot manufacture them on its own. These include omega-3 and omega-6 fatty acids, and they must come from food or supplementation. Omega-3s—found in foods like fatty fish, flaxseed, walnuts, and certain marine oils—are well known for supporting heart health, brain function, and a healthy inflammatory response. Omega-6 fats are also essential, but they are far more abundant in the modern diet, especially through vegetable oils and processed foods.

From a functional medicine perspective, the issue isn’t omega-6 fats themselves—it’s the ratio. Historically, humans consumed omega-6 and omega-3 fats in roughly a 2–4:1 ratio. Today, that ratio is closer to 20:1 for many people. Why does this matter? Because omega-3 and omega-6 fats compete for the same enzymes in the body. Omega-6 fats can be converted into arachidonic acid, which tends to promote inflammatory pathways. Omega-3s are converted into EPA and DHA, which help reduce inflammation. When omega-6 intake dominates, the body is more likely to remain in a pro-inflammatory state. This imbalance has been associated with a wide range of chronic conditions, including cardiovascular disease, metabolic disorders, autoimmune conditions, mood disorders, and joint pain.

Interestingly, not all omega-6 fats behave the same way. Certain forms—such as gamma-linolenic acid (GLA), found in evening primrose oil, borage oil, and black currant seed oil—are less likely to convert into inflammatory compounds and may actually support healthier pathways.

Unsaturated Fats: The Cornerstone of a Balanced Diet

Unsaturated fats are generally considered the most beneficial fats for long-term health. These fats are liquid at room temperature and include both monounsaturated and polyunsaturated fats. Monounsaturated fats—found in olive oil, avocados, nuts, and seeds—have been associated with improved cholesterol markers and cardiovascular support. Polyunsaturated fats include omega-3s and omega-6s, making balance especially important in this category.

Research consistently shows that diets emphasizing unsaturated fats over saturated and trans fats are associated with better heart health, healthier blood pressure levels, improved lipid profiles, and even reduced overall mortality risk.

Saturated Fats: Context Matters

Saturated fats are often painted with a broad brush, but the reality is more complex. These fats are solid at room temperature and found in animal products and tropical oils like coconut oil. Highly processed sources—such as deli meats, processed cheeses, and industrially produced foods—are more strongly associated with inflammation and metabolic disruption. In contrast, pasture-raised, grass-fed meats and dairy tend to contain higher levels of omega-3s and behave differently in the body.

The prevailing recommendation is moderation. Saturated fats don’t need to be eliminated entirely, but they shouldn’t dominate the diet either—especially when they displace healthier unsaturated fats.

Trans Fats: Still Best Avoided

Trans fats deserve their reputation. Artificial trans fats, created through hydrogenation, have been strongly linked to heart disease, insulin resistance, and systemic inflammation. While they are no longer legally added to foods in the U.S., trace amounts can still appear in processed products. Reading labels and minimizing ultra-processed foods remains one of the simplest ways to avoid them.

What Balanced Fat Intake Supports

When healthy fats are consumed in appropriate ratios, their benefits ripple throughout the body. Balanced fat intake supports immune function, brain health, cardiovascular resilience, hormone production, wound healing, and even skin, hair, and nail health. Omega-3s in particular have been shown to support mood regulation, cognitive function, and a healthy inflammatory response.

Fats also act as essential “carriers,” helping fat-soluble nutrients reach their destination inside the cell—without them, even the best supplements can fall short.

Practical Ways to Improve Fat Balance

Improving fat intake doesn’t require perfection—just awareness and small, consistent shifts. Cooking with olive oil, avocado oil, coconut oil, or ghee instead of refined vegetable oils is a meaningful first step. Choosing wild-caught fish a few times per week, opting for grass-fed or pasture-raised animal products, and limiting packaged foods can dramatically shift fatty acid balance over time.

When supplementation is appropriate, blended oils designed to support a healthier omega-6 to omega-3 ratio may also be helpful, especially for individuals who struggle to get enough omega-3s through diet alone.

A Functional Medicine Perspective on Fat

Healthy fats are not just fuel—they are information for your cells. From a functional medicine lens, fats influence inflammation, cellular communication, and long-term resilience. As Dr. Tracy Tranchitella emphasizes in her work at Sunrise Functional Medicine, restoring balance—rather than eliminating entire food groups—is often the most sustainable path to better health.

When you give your body the fats it actually needs, the difference is often noticeable: clearer thinking, steadier energy, calmer inflammation, and a stronger foundation for overall well-being.  Learn more and request a consultation >>