Not All Fats Belong on the Avoid List

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For years, many people believed that eating less fat was always the healthiest choice. We now know the picture is more balanced. While some fats are best enjoyed in moderation, others play an important role in supporting your health, particularly as you get older.

Healthy, unsaturated fats can help support your heart and provide your body with essential nutrients. You’ll find them in foods such as avocados, nuts, seeds, olive oil, and oily fish like salmon and sardines. These foods can form part of a balanced diet without the need to avoid fat altogether.

The type of fat matters more than the amount on its own. Foods high in saturated fat, including fatty cuts of meat, butter, and many processed snacks, are generally best eaten less often. Swapping some of these for healthier alternatives is a simple change that can make a difference over time.

Adding healthy fats to your meals doesn’t have to be complicated. Drizzle olive oil over a salad, sprinkle a handful of walnuts onto your breakfast cereal, or enjoy grilled salmon for dinner once or twice a week. These small changes can fit naturally into the foods you already enjoy.

Remember that balance is still important. Even healthier fats are high in energy, so they should be enjoyed as part of a varied diet alongside fruit, vegetables, wholegrains, lean protein, and dairy or fortified alternatives.

If you have high cholesterol, heart disease, or another condition that requires a special diet, continue following the advice of your GP or an accredited dietitian. They can help you choose the foods that are most appropriate for your individual health needs.

Healthy eating is about understanding which choices nourish your body and enjoying them in sensible amounts.