What Are Healthy Fats?

We used to be told that fats should be avoided because they contribute to heart disease and obesity. However, recent research shows a range of benefits to consuming certain types of fats in your diet.

There are two main groups of fats - saturated and unsaturated. It’s the unsaturated fats that are often labeled as ‘healthy’. Unsaturated fats can be further divided into monounsaturated and polyunsaturated. Two common unsaturated fats are omega-3 and omega-6 fatty acids.

These fats are easier for the body to break down because they contain carbon double bonds in their fatty acid chains. This is unlike saturated fats that have no carbon double bonds in their chain and are, therefore, much harder for your body to break down and absorb.

Dietary fats influence your blood cholesterol levels. Healthy fats lower the ‘bad’ cholesterol (LDLs) and raise the ‘good’ cholesterol (HDLs). This can boost your heart health by lowering blood pressure and preventing plaque build-up. This lowers your risk of disease and stroke.

There are lots of foods that contain monounsaturated and polyunsaturated fats. Here are some great foods that you can add to your diet to boost your heart health.

• Avocados
• Nuts or nut butter
• Pumpkin, sunflower, or chia seeds
• Fatty fish
• Tofu or soybean products
• Whole eggs
• Cocoa/dark chocolate
• Olive oil