Healthy Fats
Vital fuel for brain health, hormone balance, and absorbing key vitamins
Daily Target:
42g for men, 33g for women (15% of recommended calorie intake)
Healthy fats are essential fuel for your body and brain. They help you absorb key vitamins and play a vital role in keeping your systems in harmony. The key is to focus on getting more unsaturated fats from whole and non-processed food — the kind found in avocados, nuts, seeds, and olive oil. These are the fats that truly nourish your body, helping to support long-term heart health and keep you feeling your best.
Good sources
8 almonds
provides
5 g
1/2 an avocado
provides
15 g
1 tbsp of chia seeds
provides
9 g
1 tbsp of olive oil
provides
10 g
1 salmon fillet
provides
14.4 g
What the research says
🇬🇧A simple switch from saturated to unsaturated fats is a powerful way to help lower cholesterol and support a healthy heart.NHS: A Guide to Fats
🌍Unsaturated fats are considered 'good fats', saturated fats are considered 'bad fats, trans fats are the 'worst' dietary fat.Overview of Dietary Fats
🇺🇸Strong evidence shows that replacing saturated fats with healthier unsaturated fats can significantly reduce the risk of heart disease.AHA: Fats & Heart Health
