Healthy v Unhealthy Fats

Let’s talk about fats. They often get a bad rap, but the truth is—we need them. Some fats are essential for our health, while others are best kept to a minimum. Understanding the difference is a powerful step towards making smarter food choices.

Not all fats are created equal

We hear a lot about “good” and “bad” fats—and with good reason. Some types of fat, like trans fats and saturated fat (in excess) can increase your risk of heart disease and stroke. In the UK, it’s recommended that women eat no more than 20g of saturated fat per day and less than 5g of trans fats.

On the flip side, monounsaturated and polyunsaturated fats (think nuts, seeds, oily fish, and avocados) can do wonders for your heart health and hormone balance—especially in midlife. But remember, even healthy fats are calorie-rich, so portion size still matters.

Why our bodies need fat

Fat isn’t the enemy—it’s essential. It fuels your body, cushions your organs, keeps you warm, and helps you absorb key nutrients like vitamins A, D, E, and K. It’s also involved in hormone production and brain function. For adults, around 20–35% of your daily energy should come from fat (a bit more for children and teens).

Essential fatty acids like omega-3 and omega-6 can’t be made by the body, so we need to get them from our diet—omega-3s, in particular, have powerful anti-inflammatory effects and support heart, brain, and joint health. Aim for two servings of oily fish a week like salmon or sardines.

The role of fat in nutrient absorption

Fat helps us absorb the fat-soluble vitamins - A, D, E, and K. With a low fat diet, our body might not make good use of these vitamins.

Vitamin	Function	Sources
Vitamin A	Essential for vision, immune function, and reproduction	Oily fish, liver, eggs, and dairy products
Vitamin D	Crucial for bone health and immune function	Oily fish, egg yolks, and fortified foods
Vitamin E	A powerful antioxidant that protects cells from damage	Vegetable oils, nuts, seeds, and leafy greens
Vitamin K	Essential for blood clotting and bone health	Leafy greens, vegetable oils, and fermented foods

Dietary fat is crucial for a balanced diet. Choosing the right fats, like fish, nuts, and oils, supports our health. It also helps our body get the most from important nutrients.

The main types of fat (and where to find them)

Saturated Fats

These are mainly found in animal products and some tropical oils. Too much can raise cholesterol and increase your risk of heart disease. Sources: Fatty cuts of meat, full-fat dairy, coconut oil, processed and fried foods.

Trans Fats

Artificial trans fats (partially hydrogenated oils) are especially harmful and are being phased out in the UK—but they still pop up in processed foods. Sources: doughnuts, fried foods, margarine, shop-bought cakes and pastries.

Monounsaturated Fats

These are heart-healthy and help reduce bad cholesterol levels. Sources: Olive oil, avocado, almonds, peanuts.

Polyunsaturated Fats (Omega-3 & Omega-6)

These fats support brain health, hormone production, and reduce inflammation. Sources: Oily fish (omega-3), walnuts, sunflower oil, chia seeds (omega-6).

A quick summary

Fat Type	Sources	Health Impact
Saturated	Meat, dairy, processed foods	May raise LDL (bad) cholesterol
Trans	Fried/processed foods	Increases heart disease risk
Monounsaturated	Olive oil, avocado, nuts	Supports heart health
Polyunsaturated	Oily fish, seeds, oils	Anti-inflammatory, supports brain & heart

So… what’s the deal with saturated fats?

It’s a bit complicated. Older studies showed a link between saturated fat and heart disease, but newer research suggests it’s not that clear cut. Some types of saturated fat raise both LDL (bad) and HDL (good) cholesterol. And the source matters too—saturated fat from a processed burger doesn’t have the same effect as that from full-fat yogurt or coconut oil.

Bottom line? Focus on the bigger picture. Instead of cutting out all saturated fat, aim to include more heart-healthy fats and limit ultra-processed foods.

The real danger: trans fats

There’s no safe level of artificial trans fats. They increase inflammation, raise bad cholesterol, and lower good cholesterol. They’ve also been linked to diabetes, some cancers, and autoimmune conditions.

Many food companies have removed them, but they can still hide in shop-bought pastries, microwave popcorn, and fast food. Always check food labels—look out for “partially hydrogenated oils.”

"Eliminating trans fats from the global food supply is a critical step in reducing the burden of cardiovascular disease and improving public health worldwide." - World Health Organisation (WHO)

WHO and government bodies are working to limit trans fats. Their goal is to lower the risk of heart disease and keep us all healthier.

Embrace the good stuff

Here’s how to get more healthy fats into your day:

• Drizzle extra virgin olive oil on salads or roasted veg

• Snack on a small handful of nuts or seeds

• Add avocado to toast, salads or smoothies

• Eat oily fish like salmon or mackerel at least once a week

• Use nut butters (without added sugar or palm oil) as spreads or smoothie boosters

  
  

  "The evidence suggests that the best way to reduce heart disease risk is to replace saturated fats with unsaturated fats, particularly polyunsaturated fats found in vegetable oils, nuts, and seeds." - Dr. Frank Hu, Professor of Nutrition and Epidemiology at Harvard T.H. Chan School of Public Health

  
  

Final thoughts

Fat isn’t something to fear—it’s something to understand. When you choose the right types in the right amounts, fat becomes your ally. It helps you feel full, energised, and balanced.

If you’re navigating midlife, feeling a bit out of sorts, or just want to get your health back on track—look at your fats. It could be a simple shift that makes a big difference.