Fatty foods have often been linked to raising your cholesterol, increasing your risk of heart disease and causing you to be overweight which is not good for your body or for your health. However, there are some foods that contain healthy fats such as monounsaturated fat, which does the opposite and is linked to reducing your cholesterol. In moderation these fatty foods can be good for you and combined with a regular exercise regime can maintain a health body and lifestyle.


Avocados are a great fatty food to eat as they contain a wealth of vitamins as well as containing monounsaturated fat also known as the ‘good fat’, which helps lower cholesterol. Avocados are high in potassium, a great food for reducing high blood pressure and reducing the risk of having a stroke. They have also been linked to easing the symptoms of arthritis due to their anti-inflammatory properties and are a great fatty food to add into your diet!


Although it may seem like its bad for you, cheese actually does carry some great properties, which can be good for you. Firstly, cheese is a great source of protein and calcium as well as other important vitamins such as vitamin D and vitamin B12. In recent months, news articles have claimed consuming a small amount of cheese has been linked to fighting against cardiovascular disease and type two diabetes. While these studies may be fairly new, cheese is still an important food to factor into your diet and is a fatty food that can actually be good for you!


Fatty fish such as salmon, sardines and mackerel are all a great fatty food that is actually good for you! These oily fish are packed full of vitamin D as well as being a great source of protein. They are also full of omega-3 fatty acids, which is a good fat we need for our bodies. There have been studies, which have discovered eating oily fish can potentially reduce the risk of developing cardiovascular disease and also reduce the chance of developing dementia.


Whether you buy almonds, cashews or hazelnuts, nuts are great sources of fibre and are jam-packed full of essential fats, which we need for a healthy diet. Unsalted nuts make a great snack particularly if you have a busy day! Almonds are a great source of vitamin E, which is essential for improving the appearance of your skin whilst chestnuts are rich in vitamin C. The perfect fatty food to eat whilst you are on the go!

Extra Virgin Olive Oil

Extra virgin olive oil is one of the few healthy oils that can be included in our diet and is actually good for you. Extra virgin olive oil is high in monounsaturated fat, one of the good fats essential for our bodies and linked to lowering cholesterol. It also has a small percentage of omega-3 needed for a healthy heart and is linked to preventing cardiovascular disease. People who have a Mediterranean diet also have some of lowest rates of heart disease and the greatest life expectancies due to their diet, which includes extra virgin olive oil. So why not include this healthy fatty food into your diet!


Like nuts, seeds are a great source of fibre and protein and are a great fatty food that can be easily included into your diet. Sesame seeds are also linked to improve your mental performance as they include vitamin B5 whilst rapeseed are high in calcium and zinc to help improve bone structure.

Canola Oil

Canola oil comes from canola seeds. The seeds are crushed and the oil is removed and can be used for cooking. Canola oil is a fatty food that can be consumed in moderation, as it is high in monounsaturated fat like extra virgin olive oil. It is also high in omega-3 and omega-6 which is needed for growth and development as well as healthy skin.

Dark Chocolate

Dark chocolate contains around 70%-90% cocoa. These high levels of cocoa have been considered beneficial to the human body by reducing blood pressure and stress. However, it is important to remember that chocolate should still be eaten in small quantities as it still contains sugar and fat. A great sweet fatty food to have in moderation that can actually be good for you!

Coconut Oil

As a superfood, coconut oil is a fatty food that is good to include in your diet as it carries a range of different properties for a healthy body. It has a high fat content which is similar to that of extra virgin olive oil and canola oil. Additionally, when coconut oil is digested it forms monolaurin, which is needed to fight bad bacteria and viruses. A great oil to use in your everyday cooking!


Eggs are a great source of non-meat protein whilst they also contain unsaturated fat, which is needed for a healthy heart and organs. It also contains vitamin B12 needed to maintain a healthy immune system as well as vitamin D in order to maintain bone structure.

Eating these healthy fats in moderation can provide you with endless health benefits from reducing your cholesterol to improving your immune system. So why not add these simple foods into your everyday diet!


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