5 Sources of Healthy Fats

Not all fats are bad. Our bodies need essential fats to function at its optimum. Did you know that healthy fats can help in weight loss by increasing satiety and maximising metabolism? They are also a source of essential nutrients and enable our bodies to reap the benefits of fat-soluble vitamins.

Here are 5 sources of healthy fat to include in your balanced diet:


Nuts are rich in healthy fat

Nuts are an excellent source of heart-healthy fats, omega-3 fatty acids and Vitamin E. They help to lower cholesterol and reduce the risk of heart disease. They are a fantastic addition to your breakfast or as a snack as their high protein and fibre content help keep you satiated for a longer time.

Beware of nut snacks that may be heavily salted or contain refined sugar or additives, which may cost you more calories than you think.


Avocado is rich in healthy fat

Made up of 77% fat of the good kind – monounsaturated fat called oleic acid – that’s also found in olive oil and known to lower levels of bad cholesterol. Avocado is a health food with cult following of its own. There are so many ways to skin this deliciously, creamy fruit – from toast to salad to guacamole dip on a tortilla chip. Simply search #avocado on Instagram for inspiration.

Coconut & Coconut oil

Coconut Oil

Once villainised for its high saturated fat content, scientist have recently discovered that  coconut oil contains a medium-chain triglycerides that can help with regulating blood pressure and cholesterol levels and preventing diabetes. Yay! Fans of Coconut Gula Melaka, we hear you!

Full-fat Yoghurt

Hazelnut Chocolate in Yoghurt
Hazelnut Chocolate granola with fresh strawberries on a bed of full cream yoghurt

Full fat yoghurt is incredibly nutritious. It is high in calcium and protein and brimming with probiotic bacteria for a healthy gut and immunity system. Be sure to read the labels as most store-bought yoghurts come with a lot of added sugar. It’s best to buy plain yoghurt and sweeten it naturally with honey or fruit.

Dark Chocolate


Yes please! Good quality dark chocolate has a high concentration of cocoa butter which contains saturated as well as monounsaturated fat. It also contains antioxidants that fight free radicals to prevent skin cells from sun damage, reduce bad cholesterol levels and the risk of heart diseases.


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