The Benefits of Healthy Fats

For a long time, we were told to avoid fat — but the truth is, your body needs healthy fats every single day. They’re not something to fear, but something to embrace in the right balance.

Why Healthy Fats Matter

 Brain health & mood

Your brain is made up of nearly 60% fat, so it’s no surprise that healthy fats help with memory, focus, and emotional wellbeing. Omega-3 fats in particular have been shown to support mood and reduce brain fog.

Hormone balance

Hormones are built from fats. Without enough of the right types, your body struggles to regulate energy, sleep, stress and reproductive health. During peri/menopause especially, healthy fats can make a noticeable difference to energy levels, mood, and skin health.

Steady energy & satisfaction

Unlike quick-burning carbs, healthy fats provide longer-lasting fuel. Adding them to meals can help you feel fuller for longer and reduce the urge to snack on sugary foods.

Nutrient absorption

Vitamins A, D, E and K are “fat soluble.” That means you can only absorb them properly if you have some healthy fat alongside. A salad with olive oil, or veggies with avocado, is not only tastier — it’s also more nourishing.

Inflammation support

Omega-3s, found in oily fish and some seeds, have anti-inflammatory properties. They can support joint health, heart health, and even help calm the nervous system.

Everyday Sources of Healthy Fats

Here are some simple, delicious ways to bring more into your diet:

• Avocado  – mash on toast, slice into salads, or blend into smoothies.
• Olive oil  – a heart-healthy staple; drizzle over veg or use in dressings.
• Nuts & seeds  – almonds, walnuts, chia, flax, pumpkin and sunflower seeds.
• Oily fish  – salmon, sardines, mackerel (2 portions a week is ideal).
• Nut butters  – look for natural versions without palm oil or sugar.
• Eggs  – nutrient-dense and versatile.
• Coconut  – coconut flakes or a little coconut milk for variety.
• Dark chocolate – in moderation, it’s a source of antioxidants and healthy fats.

A Simple Way to Start

Try to add a small portion of healthy fats to each meal:

• Breakfast → granola with yoghurt + seeds
• Lunch → salad with olive oil dressing and avocado
• Dinner → roasted veg with salmon or a sprinkle of nuts
• Snack → apple slices with almond butter

It doesn’t need to be complicated — just little additions that keep your body nourished and your energy steady.

Remember: Healthy fats don’t make you “fat” — they help your body work the way it’s meant to.