Healthy Fats: essential for health, enjoy enough for your needs daily

Healthy fats: essential (not optional)

If there's one nutrient that still gets a bad rap for no good reason, it's fat. However, not all fats are equal, and not all are optional.

We're talking about unsaturated fats, especially the essential ones (omega-3 and omega-6) that your body can't make alone. You have to get them from food.

Found in oily fish, seeds, nuts, olive oil, avocado and eggs, these fats are vital for:

• Hormone production (especially in perimenopause)
• Brain and mood (your brain is 60% fat; starve it and it shows)
• Skin and hair (dry skin? You might be under-eating fat)
• Inflammation (omega-3s are powerfully anti-inflammatory)
• Heart health (fats like olive oil help lower blood pressure and cholesterol)

There's more to fat than FAT. It's about having enough of the right kinds every single day.

Healthy fats without overthinking

Most people aren't short on fat; they're short on the right kind of fat.

We get too much omega-6 (often from refined oils in processed food) and insufficient omega-3s (the anti-inflammatory fats supporting hormones, brain health, skin, and mood).

So here's what the right kind of fat looks like in real life:

• Add chia or flax to porridge or smoothies
• Drizzle olive oil over soups and roasted veggies
• Snack on a handful of nuts or seeds
• Eat oily fish a couple of times a week
• Slice an avocado onto toast or into salads
• Don't fear full-fat yoghurt if it suits you

It's not complicated. You don't need to measure, track or supplement your way through it. Just choose real, whole-food fats and let them show up daily.

What about saturated fat?

Saturated fat isn't evil, but it's also not a free-for-all.

UK guidelines suggest a maximum of 20g per day for women and 30g for men, based on links between excess intake and raised LDL cholesterol, a known risk factor for heart disease.

But let's be clear:

Saturated fat is not inherently harmful. Your body even makes some on its own. The issue is how easy it is to overdo it, especially if you eat a lot of processed fatty foods.

What matters more is:

• Where the fat is coming from (cheese or croissants?)
• What the rest of the diet looks like
• Individual risk factors (heart disease, high cholesterol, insulin resistance).

Do I need a fish oil supplement?

The honest answer? Maybe. But not always.

If you're eating oily fish (e.g. salmon, sardines, mackerel) 2–3 times a week, you're likely getting a decent amount of omega-3. But if you're not? A supplement can be a smart move, especially if you're dealing with hormone symptoms, inflammation, or low mood.

Fish oil provides EPA and DHA, which are fats your body can't make but needs for:

• Hormone regulation
• Brain and mood support
• Inflammation balance
• Heart and skin health

A supplement isn't a shortcut for a poor diet, but it can fill a gap, especially if fish isn't a regular part of your week.

The key? Go for a high-quality, well-tested brand that contains both EPA and DHA. And always check if it's suitable for your individual needs.

Is Tinned Fish OK? It depends…

Tinned fish like sardines, salmon, and mackerel can be brilliant. They are affordable, convenient, and packed with protein and omega-3s.

But… It's not always the right choice for everyone.

If you have histamine sensitivity, tinned fish might trigger symptoms like headaches, flushing, or gut issues because histamine levels can rise the longer the fish is stored, even before it's canned.

 Top tips:

 ✔️ Choose options in olive oil or spring water (not seed oils)

 ✔️ Go for low-sodium if you're watching salt

 ✔️ Look for sustainably sourced, BPA-free tins

 ✔️ If you're reacting to foods, consider a break and retest later

Tinned fish can be a great part of a healthy diet; just ensure it works for your body.