So, here's a blog all about 5 healthy sources of healthy fats. Here we highlight the best sources, their benefits and how best to incorporate them into your diet.


Olive Oil

So those folks in the Mediterranean were really onto something with this one. Olive oil is full of vitamins and loaded with antioxidants. The monounsaturated fats found in olive oil have also been linked to reducing the risk of heart disease and with lowering bad cholesterol.

Keep your olive oil in a cool dark place to keep it at its best. Use it to drizzle over salads, to coat your cooked veg, to cook with or even take a shot of it. (Something I used to do while on a Keto diet and needed to bump up my healthy fats.



Ever since I was young I've loved avocados. Now, at the time this was eaten on a slice of white toast. But this was back in the olden days! Nothing beats the good old days of walking bare foot in the snow to some avocado and toast!

Nowadays though I'll either have it with just a little salt on it, thrown into my salads and I am yet to throw it into a smoothie as so many have recommended. My avocado mousse was a disaster though.

This amazing fruit is full of vitamins, contains fibre ad contains MUFA (Monounsaturated Fatty Acids) which will keep your ticker healthy.



Possibly one of the handiest and most convenient snacks to keep on hand. Their high fat content will help keep blood sugar levels stable for longer and stop those cravings and sugar crashes.

Walnuts, hazelnuts, pecans, almonds, macadamia and brazil nuts are easily found in all supermarkets and even most filling stations. As a stand alone snack, tossed into a salad or in the convenient form of nut butter, they can easily be incorporated into your daily diet. With their fibre, antioxidants and selenium, nuts can be vital to a healthy body.



I have a love/hate relationship with salmon and other fatty fish. I love their benefits but unfortunately hate the taste. I'm continuing my quest to find recipes that get more fish into my diet. With our kids loving it and with me knowing the benefits it will continue to remain in our house. A great source of protein and omega 3s, the benefits of fish oil are well known. From improved brain function, better heart health and healthier skin and hair, fish in general is too important to omit from your diet.

With options ranging from curries to fish pies, baked, grilled or pan fried, the ways to include fish is limitless.

Now I just need to find one I like.



Now I'm not on about that fake plastic crap margarine. I'm talking about that smooth, creamy tasty stuff, real butter.

First off butter just makes everything better. But putting taste bud excitement aside , real butter has some great health benefits too. Her in Ireland we have the luxury of real high quality dairy products that make other countries envious. Real butter contains vitamin A,E,D and K, antioxidants and CLA. If you are looking for heart health, mineral absorption and brain benefits you need to make butter your friend. 

Using it in cooking, to coat cooked vegetables in, or as our little Grace showed us, eating it straight from the wrapper, makes it simple to include daily!


The benefits of good fats are absolutely huge so take these ideas and get more of them into your diet for a better quality of life