Healthy fats and oils to include in your diet

We all know that consuming too much fat can contribute to weight gain, but what we often overlook is the importance of good, healthy fats in our diets.

While ‘bad’, saturated fats can increase cholesterol and the risk of certain diseases, Omega 3s, monounsaturated and polyunsaturated fats can protect the heart and boost overall well-being.

Healthy fats can also provide energy and enhance the feeling of fullness. Research suggests they may even stimulate fat burning in the body.

So to help you distinguish good fats from the bad ones and get a better idea of how they can be used in your diet, take a look at our guide below:

Olive oil

A staple of the Mediterranean diet, olive oil is considered to be one of the most helpful fats for preventing disease and boosting health. It has been found particularly beneficial for promoting optimal heart function and blood flow, and for improving cognitive function. To make the most of this powerful monounsaturated fat, we recommend using it as a dressing for salads and vegetables.

Coconut oil

This superfood is consumed in large amounts by some of the healthiest populations in the world. The fatty acids in coconut oil are powerful metabolism-boosters and can help the body to expend more energy. As a result coconut oil can be beneficial for weight management. Read more on how to add coconut oil to your diet.

Borage oil 

This lesser-known oil is widely used for its anti-inflammatory properties. It is considered particularly beneficial for helping to soothe conditions such as eczema, psoriasis and rheumatoid arthritis. Taking it in supplement form is currently the most popular way of consuming borage oil.

Hemp seed oil 

Studies have shown that hemp seed oil has numerous benefits, including improved heart function and healthier nails, skin and hair. It is very popular among those wanting thicker and shinier hair and many people report positive results. Hemp seed oil contains a good balance of Omega fatty acids 3, 6, and 9 and can be a great addition to salads, sauces and dips.

Avocado oil

Many people use this oil to fight inflammation and make their skin look and feel better. Avocado oil is incredibly nourishing and contains high levels of protective fats and antioxidants, which help to keep skin supple. You can add it to a range of dishes and use it to fry chicken and fish.