7 Healthy Fats You Should be Enjoying

7 Healthy Fats You Should be Enjoying

Fats were once the ‘bad guy’ of the food world, however studies over the last few decades have shown that good fats are essential to a healthy diet.

They help our bodies absorb vitamins and minerals, and they’re a major source of energy before a workout. Healthy fats can help reduce inflammation and aid muscle movement. 

If you’re looking to boost your nutrition, consider adding more of these fats to your diet and you'll supercharge your energy!



Millennials, rejoice! Your favourite substance is actually a great source of healthy fat. Unlike most fruits, which are mainly made up of carbs, avocados are made up of 77%.

Avo is also a wonderful source of potassium and fibre.....


It’s recommended that you eat two to three serves of fatty fish each week, I personally eat salmon around 4 times a week for dinner....I LOVE LOVE LOVE it.

Salmon, trout and sardines contain heart-healthy omega-3 fatty acids, which are linked to improved health and lower the risk of illness such as heart disease, dementia and depression.

Fish is super easy to cook too - I pop a salmon fillet in the oven with a teaspoon of coconut oil on top and some salt, 180C for 10 minutes and YUM.


Chia seeds are 80% fat and contain a particular type of omega-3 fatty acid called ALA, along with fibre and minerals to enhance your health.


Eggs contain healthy fats, iron and B vitamins and they're super easy to fit into your diet. I boil 4 eggs every other night, so they're cooked and ready to go in the fridge for breakfast every day.

Up your egg intake for the nutritious goodness they add to your diet!


While high in fat, olive oil is a healthier oil option to cook with in the kitchen. It also contains beneficial fatty acids that reduce inflammation. Use more olive oil by using it for cooking, drizzling it over salads and using it as a base for dressings.


Cheese contains powerful fatty acids that are linked to reduced risk of type 2 diabetes, and is packed full of calcium and good fats. There you go. No need to deny yourself the pleasure of a tasty cheeseboard.


Many types of nuts are packed with healthy fats, as well as other nutritious vitamins and minerals. Walnuts are an incredibly rich source of omega-3 fatty acids, and a handful a day can lower your cholesterol and improve blood vessel function.

Almonds and pistachios are also great nuts to eat more of if you’re looking to get more healthy fats in your diet.