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Which foods and oils contain ‘good’ fats?

You’ve probably heard about the importance of including ‘good’ fats in your diet, but which foods and oils are wise choices?

Choosing good fats can mean a slight change to the way you’ve been cooking or the foods you’ve been purchasing at the supermarket. Below are some suggestions for healthy choices that will boost the nutrition of your family meals, and your body will thank you for it!

Everyday foods which are sources of good fats include*:

  • avocado
  • almonds, cashews, peanuts, pine nuts, walnuts, Brazil nuts
  • spreads made from soybean, sunflower, safflower or canola
  • fish, especially tuna, salmon, sardines and blue mackerel
  • tahini
  • linseed (flaxseed)
  • chia seeds

Cooking oils: When it comes to cooking oils, olive oil has been the gold standard for healthy oil needs for many years. While there is no doubting the health benefits of olive oil, new oils are surging in popularity and are worth adding to your weekly shopping list! Rice bran oil and avocado oil are two great alternatives and, like olive oil, are sources of good fats. Avocado oil is extracted from fresh avocados and is a heart-healthy oil which can lower your cholesterol and blood pressure, which are common problems that people face as they age. Rice bran oil is made from the the bran and germ of rice grains, and is high in natural antioxidants such has Vitamin E.

This article focuses on sources of good fats, but understanding the difference between the four types of fats is important (so if you would like to read more on that topic, this article explains the difference in detail).

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