Fuel • Protect • Satisfy

Healthy fats are an essential part of a balanced diet. They provide long-lasting energy, help your body absorb important vitamins and play a vital role in your brain, hormones and overall health. For years, many people were taught to fear fat—but today we know that the right kinds of fat can be an important part of a healthy lifestyle.

Instead of avoiding fat, focus on choosing natural, minimally processed sources that nourish your body.

Why healthy fats matter

🧠 Support brain health
Your brain is made up largely of fat and relies on healthy fats to function well.

⚡ Provide lasting energy
Fat is a steady source of fuel that helps keep your energy levels stable.

❤️ Support heart health
Replacing highly processed fats with healthier sources may support cardiovascular health.

🥗 Help absorb vitamins
Vitamins A, D, E and K can only be properly absorbed when eaten with fat.

😊 Increase satisfaction
Healthy fats make meals more enjoyable and help you stay satisfied for longer.

Great sources of healthy fats

Whole food sources

• Avocados

• Olives

• Nuts

• Seeds

• Eggs

• Oily fish (salmon, sardines, mackerel)

Healthy cooking fats

• Extra virgin olive oil

• Avocado oil

• Butter

• Ghee

• Coconut oil
  (for suitable cooking applications)

Everyday tips

✔ Don't be afraid to add healthy fats to your meals.

✔ Cook with natural fats instead of highly processed oils.

✔ Enjoy nuts, seeds or avocado as part of balanced meals.

✔ Combine healthy fats with vegetables and quality protein.

Hellohealth takeaway

Healthy fats aren't something to fear.

When they come from real, minimally processed foods, they help fuel your body, support your brain and make healthy eating both satisfying and enjoyable.