what are healthy fats?
healthy fats generally refers to unsaturated fats, including monounsaturated and polyunsaturated fats, which are found in foods such as seeds, nuts, olive oil, avocado and oily fish. these are usually contrasted with saturated fats, found more in animal products and processed foods, which health guidance generally suggests limiting as part of a balanced diet.
their role in the body
unsaturated fats, when they replace saturated fats in the diet, can contribute to the maintenance of normal blood cholesterol levels. fats more broadly are also essential for the absorption of fat soluble vitamins, including vitamins a, d, e and k, and they provide a concentrated source of energy along with supporting the structure of every cell in the body. seeds are a particularly convenient way to include unsaturated fats in the diet, since they combine healthy fats with fibre, protein and a range of vitamins and minerals in one whole food.
good dietary sources
- seeds, including flaxseed, pumpkin, sesame and sunflower seeds
- nuts, such as walnuts and almonds
- olive oil and rapeseed oil
- avocado and oily fish
things to consider
while unsaturated fats are generally considered a healthier choice than saturated fats, all fats are energy dense, providing more than double the calories per gram of protein or carbohydrate, so portion awareness still matters even with healthy fat sources. fats from seeds and nuts can also oxidise over time, particularly when exposed to heat, light or air, so storing them in a cool, dark place and consuming them within a reasonable time frame helps preserve their quality. people managing specific conditions involving fat digestion or absorption should seek tailored advice from a doctor or dietitian, since general guidance may not apply in the same way.
the takeaway
healthy, unsaturated fats are an essential and valuable part of a balanced diet, supporting normal cholesterol levels, vitamin absorption and overall cellular health, and seeds are one of the most convenient whole food ways to include them in everyday meals.