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Healthy fats

The benefits of eating the ‘good’ kind of fats

You might not think it but fat is necessary part of a healthy nutrition plan.

However it is important we are getting the right kind of fats. The kind of fats you want to try and avoid or ‘bad’ fats are the trans fats and saturated fats. These can found in processed meat, packaged foods such and chips, crisps and cakes.  If these type of foods are in your regular routine they will increase bad cholesterol and lower good cholesterol which will be detrimental to your health in the short and long term.

The good news is not all fats are bad. The ‘good’ fats or unsaturated fats found in the below foods have some wonderful benefits. Have a look

  • Avocados – are one of the healthiest fruits out there. There are extremely rich in monounsaturated fats which raise our good cholesterol while lowering bad cholesterol levels. Also there are full of protein so that is more than enough reason to incorporate into your weekly nutrition routine.


  • Coconut oil – has numerous benefits. Perfect as an alternative for frying veg or meat did you know you can use coconut oil on your skin and coconut oil for your hair the benefits of coconut oil are too long to list. It’s rich in medium-chain fatty acids, these are easy for your body to digest. These fatty acids also improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil mean that it increases good cholesterol and in turn improves heart health, while the antioxidants found in coconut oil make it an effective anti-inflammatory food.


  • Nuts and seeds – possibly the easiest and most convenient snack to carry around be it almonds, pistachios, cashews or sunflower seeds these little guys really are great for your health. They work wonders on your digestive and help reduce inflammation. So next time you feel like a snack instead of picking up that biscuit go for a handful of nuts instead.


  • Dark chocolate – this may surprise you but dark chocolate eaten in moderation of course is very beneficial for your health. High in the good kind of fat I have mentioned earlier dark chocolate is rich in antioxidants which the body fight off disease. Be sure to go for a chocolate that’s higher than 70% cacao but again a couple of squares is all you need to reap the benefits not the whole bar.


I hope you enjoyed this little piece ladies, All the best, Ger.

Ger Kelly has an NCEF Qualification in health and fitness, NCEF Qualification in personal training and 5 year’s experience in the fitness industry and team training.