A Few Good Fats

A Few Good Fats

By Jason Wagner

“You want the truth? You can’t handle the truth!”

good fats

Okay. Maybe you can.

So we talked before about  not all fats being bad for you in the “Low Fat Low Down” and I was asked to simplify a bit and talk about what are some of the good fats. If you really want to get lean and healthy with a lean physique, as well as nourish the body and nourish the brain, you have to start including more healthy fats into your diet.

A brief video that explains healthy fats.

So here is a short list of a few good fats to eat on a regular basis to help you maintain a healthier, more vital you. 

#1: Grass-Fed Beef

good fats

Yes, I feel your pain. I too have seen the price of Grass-Fed Beef at Whole Paycheck (Whole Foods Market).  But not only is the life a grass-fed cow more humane, its higher ratio of good-for-you fats make it more than worth the cost in my opinion. Studies have shown that grass-fed meat contains higher levels of omega-3 fatty acids (the good stuff because they are heart healthy). Grass-fed beef is naturally leaner and has fewer calories than conventional meat because the cattle are free range and not corn fed (another issue with GMO’s). Consider this: according to nutritional.self.com, an 8-ounce sirloin will run you 320 calories and 16 grams of fat. But an 8-ounce grass-fed sirloin steak is only 264 calories and eight grams of fat—you’ll save calories, be eating good fats, and your steak will taste better. 

#2: Olive Oil – EVOO

olive oil good fatsThe main type of fat on olive oil is monounsaturated fats. Fats of the saturated variety are considered hearth healthy compared to the dreaded saturated fats. According to the Mayo Clinic, the monounsaturated fats in olive oil may “lower your total cholesterol and low-density lipoprotein cholesterol levels. Monounsaturated fats may also help normalize blood clotting. And some research shows that monounsaturated fats may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.” I know. A whole lotta medical jargon. Bottom line, olive oil is good for you.

#3: Dark Chocolate


Great news: Chocolate can help you Get Fit. Sorry Snickers lovers. It must be dark chocolate. Now I’m not giving you a license to go all chocolate stupid on me. Moderation is key.

So what does it do for you? According to Web MD, the dark stuff is said to help lower blood pressure if yours is mildly high. The dark also is laded with antioxidant. you know, the good stuff that fights off heart disease and other ailments.

Why dark? Because the milk in the light interferes with the antioxidants. I like to have about two squares of 72% at night as my treat.

#4: Almonds

almond-21502_640Frig’n can’t live without my almonds. In fact I like to crunch on them with my dark chocolate. Studies have found that almonds help you lose weight despite their high fat content.  Almonds have compounds that slow the amount of fat absorbed by the body, so some passes through undigested. WIN!!! Not only that, they are packed with a ton of good stuff – Vitamin E, fiber, riboflavin, magnesium, iron and calcium. And just like in EVOO, most of the fat is monounsaturated, so it may lower your blood pressure and cholesterol. Win again.

So dig in, in moderation, and have some of the good stuff. Because there are “A Few Good Fats.”

***Being a Dad – Tip of the Day***

Get them started early. My 7 year old loves steak, salmon, nuts, and dark chocolate. She has been trained that way. Give them the option of crap and they will want crap. This can be difficult, but who said this parenting thing was gonna be easy. You are teaching them how to eat for years to come.


Would you like to learn about additional healthy real food choices to increase your intake of good fats? Then please enjoy this companion blog entitled “Real Fitness Requires Real Fats” by Leah Hinnefeld.

Jason Wagner Fitness



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2 Responses to “A Few Good Fats”

  1. December 2, 2013 at 4:55 AM #

    great article. Grass fed beef has the most incredible taste!

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