Unsaturated fats: Don’t fear the right fat

Unsaturated fats are the good fats to human body and fats are essential for maintaining body functions such as storage for energy, act as protection for important organ and helps in transportation of vitamins within the human body. By replacing saturated fats and trans fat with unsaturated fats in your diet are linked to lower risk of heart diseases and reduce your cholesterol level.

Polyunsaturated fats:


Omega-3 fats cut down the clotting of blood in your blood vessels and prevent the hardening of blood vessels. Thus, lower your blood pressure level and reduce the risk of heart diseases.

Foods rich in omega-3:

  • Salmon
  • Sardines
  • Chia seeds
  • Canola oil
  • Food products fortified with omega-3


Omega-6 fats help reduce bad cholesterol level (LDL) and promotes a strong and healthy heart.

Foods rich in omega-6:

  • Sweetcorn
  • Soya beans
  • Sunflower oil
  • Rapeseed
  • Almond

Monounsaturated fats:

Monounsaturated fats support maintaining of good cholesterol level (HDL) in your body and at the same time lowering the bad cholesterol level (LDL).

Foods rich in monounsaturated fats:

  • Avocado
  • Brazil nuts
  • Olive oil
  • Hazelnuts
  • Sesame oil

To achieve a healthy and balanced diet, moderate intake of good fats is important. Too much of good fats will also lead to an excess of calories intake that causes weight gained. Always remember to choose unsaturated fats foods over trans fats and saturated fats foods.

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Reference: nhs.uk. 2020. Facts About Fat – NHS. [online] Available at: https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/

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