For years, fat was treated as something to avoid. Today, we know that fat is an essential part of a healthy diet. It helps your body absorb certain vitamins, supports your cells and makes food satisfying and delicious.
The key is choosing fats from foods that are as close to their natural form as possible, and enjoying them as part of a varied diet.
Fats to enjoy often
These foods provide mostly unsaturated fats:
- Olive oil, especially extra virgin olive oil, for cooking and dressing.
- Avocados, mashed on toast or sliced into salads.
- Nuts, like walnuts, almonds and cashews.
- Seeds, such as flaxseed, chia, pumpkin and sunflower seeds.
- Oily fish, like salmon, sardines and mackerel, which provide omega-3 fats.
Fats to enjoy in moderation
Foods like butter, cheese, cream, fatty meats and coconut oil are higher in saturated fat. Many dietary guidelines suggest keeping these to smaller amounts and choosing unsaturated fats more often.
Fats to keep to a minimum
Artificial trans fats, once common in some margarines, fried foods and packaged baked goods, are linked to heart problems. Many countries now limit them, but it’s still worth checking labels for “partially hydrogenated oils”.
A simple rule of thumb
Rather than counting every gram, focus on whole foods. A handful of nuts, a drizzle of olive oil or a few slices of avocado can add flavour, satisfaction and nourishment to your meals.
If you already follow a special eating plan, keep to it and let these ideas fit around it.
Easy ways to add healthy fats
- Drizzle olive oil over roasted vegetables.
- Sprinkle seeds on porridge or yogurt.
- Snack on a small handful of nuts.
- Add avocado to sandwiches or salads.
- Enjoy oily fish once or twice a week if you eat fish.
How little is enough
This week, swap one processed snack for a small handful of nuts or seeds. Notice how satisfied you feel.
For more, read Mediterranean diet health benefits + food list.
If you’d like a gentle companion in the kitchen, there’s a short food guide on the Guides page.