We need to eat fat for a whole range of reasons:

  • so our body can access and use fat-soluble compounds, including vitamins A, D, E and K
  • to provide us with essential fatty acids that our body can’t produce on its own (Omega-6 and Omega-3)
  • to protect our heart, and protect our brain from memory loss and dementia (fats from plants and fish only)
  • to improve our skin and prevent inflammatory conditions like eczema
  • to prevent and reduce symptoms of depression and other mood disorders (mainly Omega-3 fatty acids).

The most important thing about fats is to have them natural, not processed.

Eat most

  • raw nuts and seeds
  • avocados
  • fish (e.g. salmon, sardines and mackerel)
  • cold-pressed plant oils, such as virgin olive oil, macadamia oil and avocado oil.

Eat moderately (be cautious with quantities)

  • cold-pressed coconut oil and cocoa butter
  • animal fat close to its natural state – e.g. in unprocessed meat and in milk, butter, cream and cheese.


Avoid all trans fats and processed fats. These are contained in:

  • fast food and most takeaway, particularly anything deep-fried
  • commercially made baked goods – e.g. pastries, popcorn, pizza, pies, croissants and desserts
  • processed vegetable oils and products containing these oils – e.g. margarine and manufactured sauces, mayonnaise and salad dressings, many baked goods and other manufactured goods
  • processed food that’s high in saturated fat – e.g. processed meat products including nuggets, canned luncheon meat and most commercially made sausages.