Not all fats are equal—here's how to choose for a healthier heart

Not all fats are created equal when it comes to heart health. While some can harm the heart and raise cholesterol, others play a vital role in keeping the body functioning well. Understanding the differences helps in making better food choices for long-term wellbeing.

Experts recommend that fats should make up around 30% of daily calories, but the type matters just as much as the amount.

Unsaturated fats are widely seen as the healthiest option. These include monounsaturated fats, found in whole plant foods like avocados, nuts, olives and seeds. They also include polyunsaturated fats, such as omega-3 and omega-6, which are essential for brain function, heart health and reducing inflammation.

Omega-3 fatty acids come in three main forms: ALA, EPA and DHA. Rich sources include fatty fish like herring, mackerel and sardines, as well as plant oils such as rapeseed and linseed. These fats support vision, lower stroke risk and improve cholesterol levels. Omega-6, found in vegetable oils and nuts, also benefits health but needs balancing with omega-3 intake.

On the other hand, saturated fats—common in high-fat meats, butter and full-fat dairy—can raise bad cholesterol and increase heart disease risk. Artificial trans fats, often hidden in processed snacks and fried foods, pose even greater dangers and should be avoided entirely.

Health guidelines suggest keeping saturated fat below 5-6% of daily calories. The focus should instead be on unsaturated fats, which help absorb vitamins, protect cells and reduce the risk of early death.

A balanced approach to fats means prioritising plant-based oils, fish and nuts while limiting processed and animal-based fats. Following these guidelines can lower disease risks and support overall health. Small, consistent changes in food choices often lead to the best long-term results.