The Good Fat

The Good Fat

When it comes to healthy eating, fats get a bad rap. Much of this is justified, as certain fats – like trans fats and saturated fats - are potentially harmful to your body.

But some fats are good for us. And knowing the difference will help you know which fats to avoid and which to enjoy more of.


Eat plenty of these - these are the real good fats! Liquid at room temperature, they turn solid when chilled, resembling bacon fat. Foods high in monosaturated fats (MUFAs) include olive oil, rapeseed and sunflower oils, avocados, nuts and seeds.

Research consistently shows that eating more monosaturated fats has a cholesterol-reducing effect and reduces your risk of cardiovascular disease. MUFAs are also linked to a decreased risk of breast cancer, weight loss and reduced belly fat. And they also tastes great!

People first realised MUFAs were good for us nearly fifty years ago with the Seven Countries Study. It showed that people living in parts of the Mediterranean had a lower rate of heart disease despite a low fat diet. But it wasn’t saturated fat, it was olive oil. The Mediterranean diet is now widely recognized as a healthy way to eat.


Plant-based oils and food are the main source of this fat. Think sunflower oil and corn oil, as well as salmon, nuts and seeds.

Polyunsaturated fats contain omega-3s and omega 6s.  These are essential fats for our brain and body, but your body can’t make them by itself. So you have to eat food that contain them.

Omega 3s are found in oily fish such as mackerel, salmon, herring, sardines, and lesser amounts in linseed oil and walnuts. Omega 3s help to prevent blood clotting, reduce blood pressure and regulate heart rhythm. They also boost brain health and help reduce inflammation.

Omega 6s are found in seeds and nuts, and the oil extracted from them. Its believed that many of us over-consume this fat, frequently found in snack foods. Getting the balance right between omega-3s and omega-6s is crucial. Using olive oil at home for cooking and salad dressings is a good way to improve the balance.


  • Simple swaps are the best way. Start replacing saturated fat with unsaturated fats. Although the current belief is that that saturated fat may not directly increase the risk of heart disease, replacing it with unsaturated fats is the best bet for reducing the risk.
  • Aim to limit saturated fats to 10% of your diet.
  • Completely eliminate trans fats from your diet.
  • Get no more than 30% of your daily calories from fats, whatever type, as they are all high in calories.


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Matthew C.
13 September 2016

Matthew C.

I snack on nuts, seeds and raisins and really think this helps my health, and waistline too, as I just don't feel like eating anything else til mealtimes.

Mike D.
12 September 2016

Mike D.

I make my own salad dressings with olive oil, and I actively look at wrappers to avoid transfats. Other than that, I don't care. I think people can get too concerned over fat balance. Just eat more good, and much much less bad.

Roger B.
12 September 2016

Roger B.

good to know that my liberal use of olive oil is indeed doing me good. I think the trans fats come in the biscuits and cakes - completely cutting those out is probably pushing it but I am certainly putting them as treats, not snacks.

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Popular Posts