If you're trying to get pregnant, you might be wondering if there's anything you can do to increase your chances of conception. While there are many factors that affect fertility, diet is one area that you can control. And specifically, the type of fat you consume can have an impact on your fertility.

In this article, we'll discuss the different types of fat and how they can impact fertility. We'll also talk about how much fat you need for fertility and how to get more of the good fats in your diet. Finally, we'll dispel some myths about saturated and trans fats.

So if you're trying to conceive, read on to learn more about the role of fat in fertility.

The different types of fat

The human body needs fat to function properly. In addition to providing energy, fat helps the body absorb vitamins A, D, E, and K. There are four main types of dietary fat: saturated, monounsaturated, polyunsaturated, and trans-fat.

Saturated fat is found in animal products such as red meat and whole-fat dairy products, as well as in some plant oils like coconut oil and palm oil. This type of fat can raise cholesterol levels and increase the risk of heart disease.

Monounsaturated fat is found in olive oil, avocados, and nuts. This type of fat can help reduce cholesterol levels and lower the risk of heart disease.

Polyunsaturated fat is found in fish, soybean oil, corn oil, and sunflower oil. This type of fat can also help reduce cholesterol levels and lower the risk of heart disease.

Trans-fat is found in processed foods made with partially hydrogenated vegetable oils such as margarine, crackers, cookies, and fried foods. Trans fats increase LDL (" bad cholesterol levels and decrease HDL ("good") cholesterol levels. They also increase the risk of heart disease and stroke.

What can fats do for me and my fertility?

Fats play an important role in fertility and pregnancy.

They help the body to create and maintain cell membranes, produce hormones, absorb fat-soluble vitamins, and insulate the body. Fats are also a source of energy for the body.

There are different types of fats, and not all fats are created equal. Saturated fats and trans fats can raise cholesterol levels and increase the risk of heart disease and stroke. Monounsaturated fats and polyunsaturated fats can help reduce cholesterol levels. The best type of fat for fertility is polyunsaturated fat, which is found in fish, soybean oil, corn oil, and sunflower oil.

Getting enough of the good fats in your diet is important for optimal fertility. The recommended intake of polyunsaturated fat for women who are trying to conceive is 10-12% of total calories. This means that if you consume 2,000 calories per day, you should aim for 22-24 grams of polyunsaturated fat per day. Including fatty fish in your diet is a great way to get more polyunsaturated fat. Salmon, mackerel, herring, sardines, and trout are all excellent sources of this type of fat.

How much fat do you need

As mentioned before, fats are important for many different bodily functions—including fertility. When it comes to trying to conceive, you want to make sure you're getting the right kinds of fat, and enough of it. But how much fat do you need, exactly?

The recommended intake of polyunsaturated fat for women who are trying to conceive is 10-12% of total calories. This means that if you consume 2,000 calories per day, you should aim for 22-24 grams of polyunsaturated fat per day.

This may seem like a lot, but remember that fat is found in many different foods—not just oils. Nuts, seeds, avocados, and fatty fish are all great sources of polyunsaturated fat. By including a variety of these foods in your diet, you should be able to reach the recommended level without too much trouble.

If you're struggling to get enough polyunsaturated fat in your diet, or if you have any other concerns about your fertility, you can always schedule a discovery call with me. They can help you create a plan that will give you the best chance of conceiving.

How to get more of the good fats in your diet

There are many ways to get more of the good fats in your diet. One way is to eat whole foods like avocado, olive oil, fatty fish, nuts, and seeds. These foods are packed with healthy fats that can help improve fertility. Another way to get more of the good fats in your diet is to use healthy fats when cooking. This includes using olive oil or avocado oil when cooking meals. You can also incorporate healthy fats into every meal by adding a handful of nuts or seeds to your breakfast oatmeal or lunchtime salad. By including more healthy fats in your diet, you can improve your fertility and increase your chances of getting pregnant.

Are saturated fats and trans fats bad?

Saturated fats are found in animal products and some plant oils and can raise cholesterol levels.

Trans-fat is found in processed foods made with partially hydrogenated vegetable oils and can increase LDL cholesterol levels, decrease HDL cholesterol levels, and increase the risk of heart disease and stroke.

The link between saturated fats and fertility is not clear, but some studies have shown that women who consume a high amount of saturated fat have a higher risk of infertility. One study showed that women who consumed more than 20 grams of saturated fat per day had a 50% higher risk of ovulatory infertility than women who consumed less than 10 grams per day. Another study showed that women who consumed more than 10% of their calories from saturated fat had a 30% higher risk of ovulatory infertility than women who consumed less than 7% of their calories from saturated fat.

The link between trans fats and fertility is also not clear, but some studies have shown that trans fats may impact fertility. One study showed that women who consumed more than 2 grams of trans fat per day had a 70% higher risk of ovulatory infertility than women who consumed less than 1 gram per day. Another study showed that trans-fats may decrease the success rate of in vitro fertilization (IVF).

While the links between saturated fats, trans-fats, and fertility are not clear, there is evidence to suggest that these types of fat can impact fertility. If you're trying to conceive, it's important to speak with a doctor or nutritionist about the best ways to ensure you're getting the nutrients you need for a healthy pregnancy.

Do oils high in Omega-6 cause inflammation?

There are three types of omega-6 oils: linoleic acid, gamma-linolenic acid, and arachidonic acid. Linoleic acid is found in vegetable oils like soybean oil, corn oil, and sunflower oil. Gamma-linolenic acid is found in evening primrose oil and borage oil. Arachidonic acid is found in animal products and some plant oils.

The body needs omega-6 oils for a variety of functions, including maintaining cell membranes, producing hormones, and absorbing fat-soluble vitamins. However, too much omega-6 can promote inflammation. The ideal ratio of omega-3 to omega-6 is 2:1. However, the average American diet has a ratio of 15:1. This imbalance can contribute to chronic inflammation, which has been linked to a variety of health problems, including heart disease, cancer, and autoimmune diseases.

While the links between omega-6 oils and inflammation are not clear, there is evidence to suggest that these types of fat can impact fertility.

What do Omega-3 fatty acids do for me?

**Omega-3 fatty acids are essential nutrients that play a role in fertility.**

These healthy fats can impact fertility in a number of ways, and including more omega-3 fatty acids in your diet may offer some potential benefits.

Omega-3 fatty acids are involved in hormone production and regulation. These essential nutrients help to produce hormones like testosterone and estrogen, which are important for reproduction. Omega-3 fatty acids may also help to regulate hormone levels, which can impact fertility.

Omega-3 fatty acids are also important for maintaining a healthy pregnancy. These essential nutrients help to support the development of the placenta and the baby. Omega-3 fatty acids have also been linked to a reduced risk of preterm birth and birth defects.

Including more omega-3 fatty acids in your diet may help to improve fertility. Good sources of omega-3 fatty acids include fatty fish like salmon, mackerel, and sardines, as well as flaxseed, chia seeds, and walnuts.

The benefits of good fats for fertility

Fats are an important part of the diet for many reasons. They help the body to create and maintain cell membranes, produce hormones, absorb fat-soluble vitamins, and insulate the body. The best type of fat for fertility is polyunsaturated fat, which is found in fish, flexseeds & flexseed oil, walnuts, etc.

The recommended intake of polyunsaturated fat for women who are trying to conceive is 10-12% of total calories. This means that if you consume 2,000 calories per day, you should aim for 22-24 grams of polyunsaturated fat per day. Polyunsaturated fats are important for fertility because they help to regulate inflammation and are necessary for the absorption of fat-soluble vitamins.

Good sources of polyunsaturated fat include:

Nuts,
Seeds,
Avocados,
Fatty fish

There are many ways to get more of the good fats in your diet, which can help improve fertility. One way is to eat whole foods like avocado, olive oil, fatty fish, nuts, and seeds. Another way is to use healthy fats when cooking, such as olive oil or avocado oil. You can also incorporate healthy fats into every meal by adding a handful of nuts or seeds to your breakfast oatmeal or lunchtime salad.

Including more omega-3 fatty acids in your diet may offer some potential benefits for fertility. Omega-3 fatty acids are involved in hormone production and regulation and they also help to support the development of the placenta and the baby.

So what is next

When we understand the true impact of the fats we consume, we can make informed choices without succumbing to fear. This empowers us to embrace a balanced and joyful diet, free from the confines of diet culture. By prioritizing a well-rounded plate that includes carbs, protein, fat, and fiber, you can enjoy nutritious and satisfying meals while incorporating intuitive eating techniques.

If you're seeking guidance on how to nourish yourself for optimal fertility and pregnancy, I can help. My practice is founded on evidence-based nutrition science, and I'll show you how to add the right foods without resorting to restrictive diets.