Healthy fats are an essential part of any diet. They can help provide energy, regulate hunger, and absorb nutrients. But, not all fats are created equal. There are three main macronutrients in the food you eat: protein, carbohydrates, and fat. Fat has a main and very important function in your body: it stores energy. Firstly, eating excessive amounts of any food isn't recommended. When talking about "good" fats, it doesn't give you the all-clear to eat a ton of it. Instead, you should aim for a balanced diet of healthy fats, carbohydrates, and protein everyday. If you're confused about the whole "good" fats vs. "bad" fats, you're not alone. There are four different types of fats:
  1. Polyunsaturated
  2. Monounsaturated
  3. Trans Fats
  4. Saturated Fats

Unsaturated Fats

Polyunsaturated and monounsaturated are both unsaturated fats. Unsaturated fats are liquid at room temperature. They are considered healthy and beneficial fats as they can improve blood cholesterol levels and ease inflammation. You can find unsaturated fats in foods like nuts, seeds, fatty fish, and avocado. Omega-3 fatty acids are an important member of the polyunsaturated fats family. As an essential fat, your body can't produce it on its own. Benefits of omega-3 fats include:

Trans Fats

Trans fats are typically recommended to avoid or limit in your diet. There has been research that links a high trans fats diet with increased risk of heart disease. Trans fats are typically considered "artificial fats" as they are often a byproduct of a process called hydrogenation. Currently, there aren't any known health benefits of trans fats. Trans fats are also known to raise "bad" cholesterol and suppress "good" cholesterol levels. You can find trans fats in foods, like:
  • Fried foods
  • Cookies and cakes
  • Processed foods
  • Stick margarine

Saturated Fats

Saturated fat is mainly found in animal sources like red meat, poultry, and full-fat dairy. There is controversy between whether these fats are considered healthy or unhealthy. Research suggests that saturated fats aren't as unhealthy as initially thought. Since many saturated fats come from animal sources, it's important to choose high-quality, sustainably sourced saturated fats when possible. Foods that include saturated fats include:
  • Butter and ghee
  • Pork, beef, and lamb
  • Coconut oil
  • Cheese

Why Do You Need Fat in Your Body?

Fat is a source of essential fatty acids. Essential means that your body can't produce them, so they must be obtained through your diet. Fat helps your body to absorb crucial nutrients like vitamin A, vitamin D, and Vitamin E. Dietary fats have several roles to perform in the body:
  • Provide a source of energy
  • Proper functioning of the brain and nerves
  • Maintain healthy cells, tissues, and skin
  • Transport fat-soluble vitamins
  • Keep you feeling fuller for longer

10 Great Sources of Fat for Energy, Satiety, and Brain Health

Aim for unsaturated fats in a healthy, balanced diet to support your heart health and overall long-term health. Here are 10 fantastic sources of fat that provide energy, support optimum brain health, and can leave you feeling fuller for longer.

Olive Oil

Olive oil contains healthy fats and is also full of vitamin E, vitamin K, and antioxidants. You can drizzle olive oil over practically anything, but it tastes great on salads or at the end of cooking for an extra burst of flavour.


Nuts are a great snack when you're on the go. They are rich in fibre, healthy fats, and plant-based protein. Nuts are also a fantastic source of magnesium and vitamin E. Nuts high in fat include walnuts, cashews, Brazil nuts, and pistachios.

Fatty Fish

Fatty fish are loaded with healthy omega-3 fats, protein, and beneficial nutrients. Some fish with the highest omega-3 fats are salmon, herring, mackerel, trout, and sardines.


Avocados are not only delicious but a great source of unsaturated fats. Avocados contain about 77% fat and are rich in potassium and fibre. Slather avocado onto a slice of toast or sprinkle into your salad.

Nut and Seed Butter

An easy and tasty way to incorporate some healthy fats into your diet is with nut and seed butter. You can get your hands on almond, cashew, peanut, sunflower, and walnut butter. Almond butter has the highest amount of healthy fats and tastes delicious.


Coconut and coconut oils are a good source of saturated fats. The fat in coconut is slightly different from others as it contains mainly medium-chain fatty acids (MCTs). MCTs may help people to eat fewer calories as they increase fullness.


Olives are about 10-15% fat. They mainly contain monounsaturated fat and are hugely popular in the Mediterranean diet. Olives are also high in vitamin E and antioxidants. You can slice olives into your salad or eat them as a quick snack.


One cup of cooked edamame beans contains eight grams of fat. The majority of fat comes from unsaturated fats. Edamame is also a protein powerhouse and has plenty of nutrients like iron, vitamin C, and calcium.


When you think of fatty foods, you probably don't think of a handful of seeds. But some seeds are high in healthy fats, fibre, and minerals. In particular, seeds are a fantastic source of omega-3 fats. Some of the best plant-based sources of omega-3's include chia seeds, hemp seed, flaxseed, and sesame seeds.

MCT Collagen Creamer

Our MCT Collagen Creamer is a non-dairy creamer to liven up your coffee, tea, or smoothie. It uses a combination of wild-caught marine collagen from North Atlantic fish and MCT powder. As a great source of healthy digestible fats, it supports brain health. Each serving contains 5g of marine collagen and 5g of MCT powder. If you struggle to get enough healthy fats in your diet, the collagen creamer is a great way to boost your fat intake and feel the benefits of collagen at the same time.
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