Good fats & oils

There are different types of fats: unsaturated (monounsaturated and polyunsaturated), saturated and trans fats.


To maintain a heart-healthy diet, advice from the government, NHS and British Heart Foundation is to eat minimal amounts of saturated fats, avoid trans fats and focus on the healthier mono and polyunsaturated fats.


Mono and polyunsaturated fats provide important fatty acids and fat-soluble vitamins, so we need to eat them, although in relatively small amounts.

  • Sources of monounsaturated fats*:


Avocados, olives, olive oil, rapeseed oil, almonds, cashews, hazelnuts, peanuts, pistachios and spreads made from these nuts.

  • Sources of polyunsaturated fats*:


Oily fish, corn oil, sesame oil, soya oil, and spreads made from those oils, flaxseed, pine nuts, sesame seeds, sunflower seeds, and walnuts. 


To keep your good fats and oils healthy, store them in a cool place, out of direct sunlight.


High temperatures can change their structures and make them unhealthy, so don’t re-use oils.


All fats should be used sparingly as regardless of the source, all fats and oils contain 9kcal per gram.


*Source: The British Heart Foundation.