Fats are essential for overall well-being, supporting brain function, heart health, and nutrient absorption. These fats, particularly monounsaturated and omega-3 fatty acids, help reduce inflammation, lower bad cholesterol, and provide essential nutrients
Avocados are rich in monounsaturated fats, which help lower bad cholesterol levels. They also provide fibre, potassium, and vitamins C, E, and K. Add avocado slices to salads, smoothies, or spread on toast to enjoy in breakfast
Almonds, walnuts, flaxseeds, and chia seeds are packed with omega-3 fatty acids, protein, and fibre, promoting heart health and reducing inflammation
Extra virgin olive oil is a key source of monounsaturated fats and antioxidants, which can reduce the risk of heart disease
Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which are vital for brain health and reducing inflammation. Aim to eat fatty fish at least twice a week. Grill, bake, or steam fish, and pair it with vegetables for a balanced meal
Dark chocolate contains healthy fats along with antioxidants and minerals like iron and magnesium. Choose chocolate with at least 70% cocoa content. Enjoy a small piece as a dessert or add it to your homemade trail mix
Coconut oil is rich in medium-chain triglycerides (MCTs), which can boost metabolism and provide quick energy. Use coconut oil for cooking or baking, or add a spoonful to your morning coffee for a creamy texture
Eggs, especially the yolks, are high in healthy fats, protein, and essential nutrients like choline, which support brain function. Enjoy eggs boiled, poached, scrambled, or as an omelette. Pair with whole-grain toast or veggies for a balanced meal
Full-fat yoghurt, cheese, and milk provide healthy fats along with calcium, protein, and probiotics for gut health. Include full-fat dairy into your diet by choosing plain yoghurt with fresh fruit, enjoying cheese in moderation, or adding milk to your coffee or smoothies