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  • Writer's pictureLisa Smith

The Essential Guide to Healthy Fats

Updated: Feb 17

glass bottle of olive oil

How to Nourish Your Body and Boosting Well-being

When it comes to fats, there is often confusion and misinformation. However, not all fats are created equal. In fact, healthy fats are an essential component of a balanced diet and play a crucial role in supporting overall health and well-being.

How Can Fat Be Healthy?

In this blog, we will explore what healthy fats are, why they are good for you, and highlight the unhealthy fats that should be limited in your diet.

What are Healthy Fats?

Healthy fats, also known as unsaturated fats, are a type of dietary fat that provide essential nutrients and offer numerous health benefits. They are found in plant-based oils, nuts, seeds, fatty fish, and avocados. Unlike unhealthy fats, which we will discuss later, healthy fats can be a valuable source of energy, aid in nutrient absorption, support cell growth, hormones and contribute to brain function.

Types of Fats:

  1. Monounsaturated fats: Found in olive oil, avocados, nuts (such as almonds, cashews, and peanuts), and seeds (such as pumpkin and sesame seeds), monounsaturated fats are known to promote heart health by helping to lower bad cholesterol levels.

  2. Polyunsaturated fats: These fats include omega-3 and omega-6 fatty acids. Omega-3 fatty acids are abundant in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts. They have anti-inflammatory properties, support brain health, and contribute to a healthy heart. Omega-6 fatty acids are found in vegetable oils (such as soybean, sunflower, and corn oil), as well as nuts and seeds, and are important for growth and development. The standard western diet is often overly abundant in omega 6 fatty acids and lacking in omega 3 fatty acids causing imbalance.

Healthy Fats for Vegetarian and Vegan Diets

Salad bowl

Vegetarian and vegan diets offer a plethora of health benefits, but when it comes to obtaining omega-3 fatty acids, it's important to pay attention to alternative sources.

ALA and Omega-3 Conversion

While fish and seafood are commonly associated with omega-3s, plant-based eaters can turn to omega-3 ALA (alpha-linolenic acid) sources. Vegetarian sources include chia seeds, flaxseeds, hemp seeds, and walnuts. However, it's worth noting that the conversion of ALA to the active omega-3 fatty acids, EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid) is relatively poor in the human body.

What Are Algae Supplements?

To ensure sufficient intake, vegetarians and vegans can consider supplementing with algae-derived omega-3 supplements. Research suggests that algae-based omega-3 supplementation can be an effective method for increasing EPA and DHA levels in individuals following vegetarian or vegan diets.

Algae-based supplements provide a direct and sustainable source of EPA and DHA, bypassing the need for conversion, making them an excellent choice for those following a plant-based lifestyle seeking to optimise their omega-3 levels.

What are the Benefits of Healthy Fats?

Bowl of salmon

  1. Heart Health: Consuming healthy fats in moderation can help reduce the risk of heart disease by improving cholesterol levels, lowering blood pressure, and reducing inflammation.

  2. Brain Function: Healthy fats, especially omega-3 fatty acids, are crucial for brain health and cognitive function. They support memory, focus, and overall mental well-being.

  3. Nutrient Absorption: Certain vitamins, such as vitamins A, D, E, and K, are fat-soluble, meaning they require dietary fat for proper absorption. Including healthy fats in your meals helps maximize the utilisation of these essential vitamins.

  4. Satiation and Weight Management: Healthy fats contribute to satiety and can help regulate appetite, making you feel fuller for longer. This can aid in weight management by reducing overeating and unnecessary snacking.

Which Fats to Limit:

  1. Saturated fats: Found primarily in animal-based products like fatty cuts of meat, full-fat dairy products, and butter, saturated fats may raise bad cholesterol levels and increase the risk of heart disease when consumed in excess. It would be helpful to have more research on saturated fats when consumed as part of a lower sugar diet, as they do have some benefits too. In the meantime its advisable to include saturated fats in moderation, choose leaner cuts of meat and opt for fermented dairy products such as cheese, yoghurt and kefir.

  2. Trans fats: These fats are formed through a process called hydrogenation, which turns liquid oils into solid fats. Trans fats are commonly found in fried and processed foods, margarine, and some commercially baked goods such as cakes and biscuits. They are known to raise bad cholesterol levels and increase the risk of heart disease. It's crucial to avoid or minimise trans fats as much as possible.

  3. Seed oils: Opting for olive oil over seed oils high in omega-6 is a wise choice for promoting optimal health. While omega-6 fatty acids are essential, an imbalance with omega-3s can contribute to inflammation, a factor linked to various health concerns. Seed oils, such as sunflower, soybean and corn oil, often contain an excess of omega-6 fatty acids, potentially exacerbating this imbalance. In contrast, extra virgin olive oil boasts a healthier omega-6 to omega-3 ratio, offering anti-inflammatory properties and cardiovascular benefits. This makes it a superior choice for cooking.

What are the Benefits of Healthy Fats for Menopause?

variety of healthy food on a wooden board

Increasing healthy fats in the diet can provide several benefits for older women in midlife and menopause.

The Benefits of Healthy Fats During Midlife:

  • Hormonal Balance: Healthy fats are crucial for hormone production, including sex hormones like oestrogen and progesterone. During menopause, when hormone levels decline, a diet rich in healthy fats can help support hormone synthesis, potentially alleviating some menopausal symptoms such as hot flushes and mood swings.

  • Thyroid Health: Essential fatty acids like omega-3 and omega-6 play a pivotal role in supporting the conversion of inactive thyroid hormone (T4) to its active form (T3) within the body. Additionally, healthy fats aid in the absorption of fat-soluble vitamins like vitamin D, which is crucial for thyroid function. Moreover, they help to regulate inflammation, reducing the risk of autoimmune thyroid disorders.

  • Heart Health: Omega-3 fatty acids, found in fatty fish like salmon and flaxseeds, have well-documented cardiovascular benefits. Heart health becomes increasingly important as women age, and including these fats in the diet can help reduce the risk of heart disease, a significant concern for postmenopausal women.

  • Brain Health: Omega-3 fatty acids are also known to support cognitive function and may help reduce the risk of cognitive decline and conditions like Alzheimer's disease. This is particularly relevant for older women facing age-related cognitive changes.

  • Bone Health: Healthy fats can aid in the absorption of fat-soluble vitamins like vitamin D, which is essential for calcium absorption and bone health. Maintaining strong bones is crucial during and after menopause when the risk of osteoporosis increases.

  • Weight Management: Contrary to the misconception that fats lead to weight gain, healthy fats can actually promote satiety and help control appetite. This can be beneficial for older women who may experience changes in metabolism and weight during menopause.

  • Skin and Hair Health: Healthy fats contribute to skin hydration and overall skin health. They can also help combat dryness and brittleness in hair, which can be common concerns during menopause.

  • Mood and Emotional Well-being: Omega-3 fatty acids, in particular, have been linked to improved mood and reduced risk of depression. This is important as mood swings and emotional changes are prevalent during menopause.

How to Increase Healthy Fats in Your Diet

To increase healthy fats in the diet, incorporate foods such as avocados, nuts, seeds, olive oil, and fatty fish into their meals. It's essential to balance the intake of healthy fats with an overall nutritious diet, including plenty of fruits, vegetables, whole grains, and lean proteins.

Extra Virgin Olive Oil is a Healthy Choice

Extra virgin olive oil is renowned for its numerous health benefits, making it a staple in many diets around the world.

Here’s why it’s considered a healthy choice:

1. Rich in Monounsaturated Fats:

Extra virgin olive oil is primarily composed of monounsaturated fats, particularly oleic acid. These fats are heart-healthy and have been linked to various benefits, including reduced risk of heart disease and improved cholesterol levels.

2. Abundance of Antioxidants:

It contains a range of powerful antioxidants, such as vitamin E and phenolic compounds. These antioxidants help protect the body from oxidative stress and inflammation, which are underlying factors in many chronic diseases, including heart disease and cancer.

3. Anti-Inflammatory Properties:

The phenolic compounds in extra virgin olive oil have potent anti-inflammatory effects, which can help reduce inflammation throughout the body. Chronic inflammation is associated with many diseases, so reducing it may contribute to better overall health.

4. Cardiovascular Health:

Regular consumption of extra virgin olive oil has been shown to lower blood pressure, improve endothelial function (the health of the lining of blood vessels), and reduce the risk of cardiovascular events like heart attacks and strokes.

5. Brain Health:

Some studies suggest that the monounsaturated fats and antioxidants in extra virgin olive oil may help protect against age-related cognitive decline and reduce the risk of neurodegenerative diseases like Alzheimer’s.

6. Digestive Benefits:

Extra virgin olive oil has been associated with improved digestive health. It can help lubricate the digestive tract, promote the absorption of nutrients, and even aid in the prevention of gallstone formation.

7. Weight Management:

Despite being calorie-dense, research suggests that incorporating moderate amounts of extra virgin olive oil into your diet may actually support weight management. Its healthy fats and ability to increase feelings of fullness can help with appetite control and weight loss efforts.

8. Versatile and Delicious:

Aside from its health benefits, extra virgin olive oil is incredibly versatile and adds a delicious flavour to a wide range of dishes. Whether used for cooking, dressing salads, or drizzling over cooked vegetables, it’s a tasty and nutritious addition to any meal.

Overall, the combination of monounsaturated fats, antioxidants, and anti-inflammatory properties make extra virgin olive oil a valuable component of a healthy diet. However, it’s important to choose high-quality, organic unrefined oil and use it in moderation to reap the most benefits.

Why You Should Include Healthy Fats in Your Diet

Including healthy fats in your diet is vital for optimal health and well-being. The consumption of monounsaturated and polyunsaturated fats, such as those found in avocados, olive oil, nuts, seeds, and fatty fish, provides a wide range of benefits, including improved heart health, brain function, and nutrient absorption.

On the other hand, it is important to limit the intake of saturated fats and completely avoid trans fats due to their negative impact on cardiovascular health. By making mindful choices and incorporating healthy fats into your meals, you can nourish your body, support vital functions, and promote long-term well-being.

Embrace the power of healthy fats as an integral part of a balanced and nutritious diet. By making informed choices and prioritising nourishing fats, you can optimize your overall health and enjoy the benefits of a well-rounded approach to nutrition.

Remember, moderation is key when it comes to fat consumption. Aim to include a variety of healthy fats in your diet while being mindful of portion sizes.

Personalised Nutrition for Midlife Women

lisa smith nutritionist

As with any dietary changes, it's always best to consult with a qualified healthcare professional or registered nutritionist who can provide personalised guidance based on your unique needs and health goals.

I am a metabolic health and weight management specialist, helping midlife women lose weight, balance hormones and improve gut health. Book your free health review to find out more. Online consultations are available for clients all over the UK & Europe.

Please note: This blog post is meant for informational purposes only and should not replace personalised or medical advice.


  1. Sarter et al. (2015): A study published in Lipids in Health and Disease investigated the conversion of ALA to EPA and DHA in vegetarians and vegans. The researchers found that vegetarians had higher ALA levels but lower EPA and DHA levels compared to fish-eaters. However, vegetarians who supplemented with algae-derived DHA had significantly higher DHA levels, indicating that supplementation can bypass the limited conversion of ALA to DHA in the body.


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