The wonderful world of GOOD FATS

Good fats! It's all 3's and 6's.. but what is good for us and how much do we need?

If you've ever felt unsure about fats, you're not alone. We hear a lot of conflicting advice about which fats are good, which are "bad," and whether we should avoid them altogether. But the truth is, fat is one of our body’s essential macronutrients. It helps regulate temperature, fuels our energy, supports brain and heart health, cushions our organs, and allows us to absorb important fat-soluble vitamins like A, D, E, and K. Fat is even essential for hormone production and proper cell function, so yes, we need it!

The key lies in choosing the right kinds of fats and understanding their role in our health.

You have probably heard of polyunsaturated and monounsaturated fats. These are found in foods like oily fish, olive oil, avocado, flaxseeds, nuts, and seeds, which are the stars of the show. These fats help lower inflammation, support cardiovascular health, nourish our brain, and play a crucial role in mood and hormone regulation.

On the flip side, it's worth being mindful of the fats we consume less often, like saturated fats from red meat and full-fat dairy, and avoiding trans fats where possible, which are largely removed from UK food production but still appear in some ultra-processed foods.

This isn’t about labelling fats as “good” or “bad” but about finding balance and building knowledge. When we understand the role fats play in our health and learn how to add more nourishing sources into our meals, we can make choices that feel satisfying and supportive. Whether it’s a drizzle of olive oil on your salad, a few walnuts with your breakfast, or a piece of salmon at dinner, small changes make a big difference. Good fats are part of feeling full, energised, and well inside and out.