The Ultimate Guide to Healthy Fats

Fat Has Been Unfairly Demonised

The low-fat dietary guidelines of the 1980s and 1990s led to an explosion in low-fat processed foods loaded with sugar — and obesity rates soared. Research now confirms that healthy fats are essential for hormone production, brain function, vitamin absorption and cell membrane integrity.

Types of Fat

• Monounsaturated — Olive oil, avocados, almonds. Heart-healthy, reduce LDL cholesterol
• Polyunsaturated — Omega-3 (salmon, flaxseed) and omega-6 (sunflower oil). Essential fatty acids
• Saturated — Butter, coconut oil, meat. Moderate intake, not the villain once thought
• Trans fats — Margarine, processed foods. The only fat proven unequivocally harmful. Avoid completely