Healthy Fats Explained: Choosing the Right Ones

Fat has long had a bad reputation, but your body needs fat to absorb vitamins, support brain health and keep you feeling full. The key is choosing the right kinds of fat and enjoying them in balance.

Fats to enjoy

• Monounsaturated fats in avocado, olive oil, almonds and peanuts support heart health.
• Omega fatty acids in salmon, sardines, walnuts, chia and flaxseed support the heart and brain.
• Other plant fats from seeds and nuts add nutrients and satisfying texture.

Fats to limit

Saturated fats, found in fatty meats, butter and many baked goods, are best enjoyed in smaller amounts. Trans fats, sometimes found in heavily processed foods, are best avoided.

Swap, don't skip. Replacing less healthy fats with better ones is a simple step for your heart.

Easy swaps

Cook with olive oil instead of butter, top salads with avocado or seeds, snack on a small handful of nuts and enjoy oily fish a couple of times a week.

Balance is key

Even healthy fats are rich in energy, so enjoy them as part of balanced meals with plenty of vegetables, whole grains and lean protein.