Truth is ever to be found in simplicity, and not in the multiplicity and confusion of things.

Isaac Newton


I get a bit bamboozled with websites that talk about fats as if we, the unknowing public, all could distinguish between one fat or another and then give no examples of what any fat is.

So here’s my attempt at trying to add a little clarity, based on the KISS approach, of keeping it straightforwardly simple.



What are healthy or “good” fats


They will be defined as either monounsaturated or polyunsaturated

They are good for your heart, your cholesterol, and your overall health. They can help to:

Lower the risk of heart disease and stroke.

Lower bad LDL cholesterol levels, while increasing good HDL.

Prevent abnormal heart rhythms.

Lower triglycerides associated with heart disease and fight inflammation.

Lower blood pressure.

Prevent atherosclerosis (hardening and narrowing of the arteries).

Adding more of these healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and thus, because you are not so hungry and need to eat, promoting weight loss.


Monounsaturated fat - good sources include:


Atlantic pickled herring, halibut, sablefish and mackerel.


Cashew and almond butter are also rich in this heart-healthy fat

Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, pistachios, cashews)


Olive, canola, peanut, and sesame oils

Peanut butter

Sesame seed butter or paste



Polyunsaturated fat - good sources include, in descending order of best:


Canola Oil

Sunflower seeds

Sesame Seeds

Chia Seeds

Unsalted Peanuts

Peanut Butter

Avocado Oil

Olive Oil

Safflower Oil






Wild Salmon (tuna, mackerel, herring, trout, sardines) and fish oil

Whole Grain Wheat