Our bodies need fats to perform essential functions. They provide energy, help protect organs and support the absorption of fat-soluble vitamins. However, not all fats are equal, as their effects on health vary depending on their source and type.
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Dietary recommendations emphasise the importance of prioritising unsaturated fats, found in nuts, seeds, avocados, olive oil and fatty fish, while limiting saturated and trans fats. Including these sources in a balanced diet can support cardiovascular health, while certain healthy fats are also associated with benefits for brain health.
Rather than avoiding fats altogether, it is therefore better to choose them carefully and incorporate foods rich in unsaturated fats into the daily diet.
A guide to healthy fats and their best natural sources
Here are some of the main sources of healthy fats that can be included in a balanced diet, according to dietary recommendations reviewed by the Mayo Clinic.
1. Fatty fish
Fatty fish, such as salmon, sardines, mackerel and herring, are rich sources of omega-3 fatty acids, a type of polyunsaturated fat associated with cardiovascular health and lower blood triglyceride levels.
Dietary guidelines recommend eating fish regularly, particularly varieties rich in omega-3s, as part of a balanced diet, with a target of two servings of fish and seafood per week.
2. Olive oil
Olive oil is a cornerstone of a healthy diet because it contains high levels of monounsaturated fats, particularly oleic acid, as well as powerful antioxidants such as polyphenols.
Using olive oil as a substitute for butter and animal fats can help lower bad cholesterol (LDL) while maintaining good cholesterol (HDL) levels, helping protect the arteries against hardening.
3. Nuts, including walnuts and almonds
Nuts are nutritional powerhouses containing omega-3 and omega-6 fatty acids, along with fibre, plant-based protein, vitamin E and magnesium.
Walnuts, in particular, may support brain health, while almonds, hazelnuts and cocoa are associated with maintaining blood vessel flexibility. Unsalted nuts or those roasted without large amounts of added oil are preferable. However, portion sizes should be monitored because nuts are calorie dense.
4. Avocados and avocado oil
Unlike most fruits, which are rich in carbohydrates, avocados contain substantial amounts of monounsaturated fats and fibre.
Adding avocados to salads and everyday meals can improve the absorption of other fat-soluble vitamins, including vitamins A, D, E and K. Avocados also provide potassium, which helps counter high blood pressure.
5. Seeds, including flaxseeds, chia seeds and sunflower seeds
Small seeds such as flaxseeds and chia seeds contain significant amounts of alpha-linolenic acid (ALA), a plant-based form of omega-3 fatty acid.
They are also rich in soluble fibre, which helps regulate blood sugar levels, improve digestive health and reduce inflammation in the body.
6. Other healthy vegetable oils
This category includes canola oil, sunflower oil, sesame oil and walnut oil.
These oils provide a combination of monounsaturated and polyunsaturated fats. They are suitable options for cooking and food preparation, as some can tolerate moderate and varying cooking temperatures better than solid fats.
7. Soy products: tofu and edamame
Tofu and edamame provide unsaturated fats alongside plant-based protein. They can be included in a balanced diet as alternatives to some animal-based protein sources.
Plant-based foods are also generally free of dietary cholesterol, making them useful options for diversifying the sources of protein and fat in the diet.
The key is substitution, not addition
The real benefit of healthy fats comes from replacing less healthy fats rather than simply adding more fat to the diet. This means choosing foods and oils rich in unsaturated fats instead of those high in saturated and trans fats, while controlling daily portions to avoid excess calorie intake.
