Fats for Thought

Choosing the Right Fats to Protect Your Heart and Sharpen Your Mind

For years, fat was painted as the villain. Now we know it’s all about choosing the right kind. The right fats are essential for protecting your heart and fuelling your brain.

Think of it this way: your brain is nearly 60% fat. The quality of the fats you eat directly impacts your brain’s structure and function. It also supports many other processes in our body:

A growing body of evidence suggests that replacing saturated and trans fats with healthier unsaturated fats may support heart health and reduce the risk of cardiovascular disease. Foods such as olive oil, nuts, seeds, avocados, and oily fish provide fats that are associated with positive health outcomes, while trans fats found in some processed foods continue to be linked with increased health risks.

The studies below highlight some of the key findings from recent research and international guidelines. Together, they suggest that including healthy fats as part of a balanced diet can play an important role in supporting healthy ageing, cardiovascular health, and overall wellbeing.

How Much Healthy Fat Do We Actually Need?

When people hear the word fat, they often think about foods to avoid. In reality, healthy fats are an essential part of a balanced diet and play an important role in supporting heart health, brain function, hormone production, and the absorption of key vitamins. For older adults, healthy fats may be particularly important because they provide concentrated energy, support cardiovascular health, and contribute to overall wellbeing. The goal is not to eliminate fat from the diet, but to focus on including more of the fats associated with positive health outcomes—particularly unsaturated fats found in foods such as olive oil, nuts, seeds, avocados, and oily fish.

The image below provides a simple guide to healthy fats, including examples of everyday foods and how they can contribute towards a balanced diet for healthy ageing.

In Summary:

Omega-3s (The Brain Champions): Found in fatty fish (salmon, mackerel, sardines), walnuts, and flaxseeds. They fight inflammation, support memory, and are linked to a lower risk of cognitive decline.

Monounsaturated Fats (The Heart Helpers): Found in olive oil, avocados, and nuts. They help maintain healthy cholesterol levels.

Fats to Use Sparingly: Limit saturated fats (found in red meat, butter) and avoid trans fats (found in many processed snacks and fried foods), which can promote inflammation harmful to both heart and brain.

Upgrade your fats. Drizzle olive oil on your vegetables, enjoy a handful of walnuts, and try eating fatty fish twice a week. It’s a delicious investment in your long-term clarity and heart health.