“Fat” seems taboo – component widely considered the leading cause of overweight. The “do not eat” item is, however, at the top of the food pyramid, meaning it is also an essential part of a healthy, balanced diet.

Benefits of fat

1. Powerful nutrient for brain health

Fat is the number one nutrient required by the brain, accounting for almost 60% of it. The nutrient provides the structure for cell membranes while supporting the existing ones. Its prolonged deficiency could hamper brain movement and cause the organ to decline.

2. Heart protection

Unsaturated fats are thought to promote lean tissue in healthy individuals, improve blood cholesterol levels, and lower your risk of heart disease.

3. Help your immune system

Fat plays a vital role in the absorption of vitamins, A, D and E. In addition, when the body lacks fat, it may obstruct the functioning of white blood cells, which are unable to keep out invaders such as foreign bacteria, making the body susceptible to inflammation.

4. Protect organs and maintain biological functions

Fat is needed to support breathing, movement, body temperature, etc. The component surrounds our organs, acting as the “shock absorber” to reduce the damage when the body is hit by external forces.

Bad fats & good fats

Unsaturated fats are good fats, of which there are two kinds: monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). MUFAs are thought to lower your “bad cholesterol and increase your “good” cholesterol, reducing the risk of cardiovascular disease. PUFAs help in cell membrane production and blood flow.

Then, there are the not-so-good fats —saturated fats and artificial trans fats. Saturated fat tends to increase total cholesterol, which can cause clogging in the heart or other arteries. Most saturated fats are solid at room temperature, such as animal butter, lard and desserts. Trans fats are often used in processed foods to prolong their shelf life and give a crispier texture. The manufactured fats are created when hydrogen molecules are pumped into vegetable oils. Eating trans fats increases our risk for heart disease.

Foods high in healthy fats

Salmon

Salmon is a great source of oils, 55% of which are omega-3 monounsaturated fatty acids, and rich in carotenoids - effective in revitalising the brain and slowing down cell ageing. Omega-3 fats are also high in oily fish, such as tuna, mackerel, herring and sardines.

Avocado

About 74% of the calories of avocado come from fat. The fruit is high in heart-healthy fats, mostly omega-3 monounsaturated fats which help lower cholesterol and promote cardiovascular health. However, 100g of avocado has a calorie content of 160kcal and nutritionists advise we should only eat half an avocado a day.

Nuts

Nuts are rich in healthy fats and protein, such as walnuts, pine nuts and cashew nuts. But they are meanwhile high in calories and sodium. Nut consumption, primarily unsalted and unflavoured, of no more than 20g a day is advised.

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