The Basics of Healthy Fats

Fat is an essential nutrient, and the type matters more than most people realize.

Unsaturated fats

Found in olive oil, avocados, nuts, seeds and fatty fish. Most guidelines recommend choosing these more often.

Saturated fats

Found in butter, cheese, fatty cuts of meat and some tropical oils. Guidelines generally suggest keeping these moderate.

Trans fats

Artificial trans fats have been largely removed from the food supply in many countries, but it is still worth checking ingredient lists for “partially hydrogenated oils”.

Simple ways to choose better

• Cook with olive oil instead of butter when it suits the dish
• Add nuts or seeds to salads and oatmeal
• Eat fish a couple of times a week if you enjoy it
• Read labels to compare saturated fat between similar products

Fat is calorie-dense, so portion matters, but it is not something to fear.

This article is for general information only and is not medical advice. See our Disclaimer.