Yes, there is such a thing as healthy fat!

24th January 2018

There’s a misconception that all fat is bad. In fact, what are known as “essential fats” really are essential – they are, indeed, healthy fat. Their benefits include speeding up your metabolism, strengthening your immune system and helping your body fight degenerative disease.

Don’t avoid these foods because they’re “fattening”. They are healthy, real foods, full of nutrients. Processed fats, on the other hand, offer your body no nutritional value and many low-fat products are actually much higher in sugar than the full-fat alternatives.

Healthy fat – the Goodies

• Oils found in avocado, nuts, seeds, eggs and oily fish.

• Extra virgin olive oil (must be cold pressed i.e. not heated during production, which kills its nutrients).

• Coconut oil is an incredibly nourishing oil and its nutritional value is unaffected by being cooked at high temperatures.

• Other great oils are cold pressed rapeseed oil and hemp oil.

The Baddies

• All the fats in processed foods, pastries and cakes.

• Hydrogenated fats, also known as trans-fats, which are very highly processed and a threat to your health (their carcinogenic effect is well documented).

How to use healthy fat

• Extra virgin, cold pressed olive, rapeseed, or hemp oils are best used cold – drizzled on salads, bread, pasta, or vegetables. They are not ideal for cooking – when you heat them, you destroy their taste and most of their health benefits. Buy the best you can afford, looking for a dark coloured bottle (so light doesn’t damage the oil).

• Coconut oil is the healthiest cooking oil, brilliant for pan frying or stir-fries. It’s not compromised when heated to high temperatures and doesn’t make food taste ‘coconutty’. You can also dollop it in a smoothie, spread it on toast, or use it as moisturiser.

What do you think? Please leave a comment

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Liz Lambert

Very useful information, will go and get a little coconut oil for my stir fries and roast veg.


This was very informative and interesting

Victoria Laws

Very useful to know thank you


I have been at slimming world for 2 years and the one thing I disagreed with was the attitude towards fats.. I myself with a background in health visiting had a good foundation in nutrition. I knew that my diet was “good”. But I toed the party line. To my shock when I had my middle years health check up they found I had low LDL and HDL., this was a a result of chronic dieting. I was told to introduce all the healthy oils into my diet to increase my improve my HDL ( good chloesterol). I realised that I’d been brainwashed. One of my friends hair didn’t grow for 1 year, the hairdresser was shocked by the condition of it. One issue SW never addressed and I said was there biggest downfall was the psychologically behind weight gain. Thanks to you in three weeks I feel free and I have a more balanced outlook.


Ghee is the healthiest fat for cooking

Marian Kelly

Thanks so much for the advice about using coconut oil, I didn’t know you could cook with it! I’m off out now to buy some. I can’t thank slim pod enough….no longer drink diet coke all day, not wanted cake or chocolate, which was unheard of for me. Best thing to come into my life…I WILL be slim for Summer, thank you. Oh I also have a large jar of mixed nuts which are sprinkled on yogurt or breakfast. Delicious.


I am totally with you !! I wanted to do slimming world but that part I know isn’t the best ! I thought maybe I would use my syns for higher fat options and use the principles of SW as a guide . I think that would be a better diet long term .


Great comments. I read another article recently by another well known Slimming Guru – won’t mention – who says basically “Don’t eat fats, no avocado (too fattening), no nuts etc etc”. It’s refreshing to read from you what I’ve always believed. I have half an avocado 4/5 days each week so now I don’t need to feel guilty. I don’t eat any meat so I’ve always reckoned that counteracts the fat in my avocado and olive oil. Having said that I am still trying to lose weight, so I can’t be too complacent. I’m pleased about the coconut oil as my son has just been diagnosed with an allergy to Olive.


It’s good to know about coconut oil, I have always avoided it as I didn’t want my food to taste of coconut – now I know that it wont do that I will give it a try…. Always used to use it on my hair when I was younger – gave a lovely soft feel and shiny


Will definitely be buying coconut oil and some nuts.


Hi. I realise that coconut oil is plant based, but I had been told that it was a saturated fat, and therefore unhealthy.


It is a saturated fat and I’ve been told to avoid it because of high cholesterol. Rapeseed oil is the healthiest for me apparently.


Love making shrimp tacos by stir frying shrimp, onions and garlic in coconut oil. Add lime to flavor and red pepper flakes. Serve in whole-wheat tortilla (only processed item but I look for tortillas with a highest fiber) with cabbage, tomato, avocado (ever had an avocado fresh from your neighbor’s tree?) and homemade salsa. Yum. You can also substitute a fairly non flaky fish of your choice for shrimp if your cholesterol is s concern.


Very useful and informative information

Bernie moughan

Will give coconut oil a try I thought it may taste the food! I’m also surprised at the olive oil I’ve used for years thinking it was healthy option didn’t know about the heating up business thanks

Joanne George

I don’t like coconut so I’m worried coconut oil will taste of coconut. I’m also not good with nuts. They make me wheezy. I do eat oily fish and eggs and love olive oil. Finding all these tips very helpful. Thank you


I have extra virgin olive oil and love it. I will get some coconut oil for my stir fry’s – thanks


Aldi always great place to buy too as so much cheaper xx


Very interesting and useful, thanks. I was told not to use coconut oil because of it being high in saturated fats. I bought a jar of it a while ago and haven’t used it yet – think I will crack it open when I next do some cooking.

Lynda Taylor

I already knew this but it’s good to be reminded about it. Thank you.


I agree. I use both olive oul and coconut oil already however, I do use butter rather than all the fancy spreads. Is this a bad thing


Good to know that I can have nuts and coconut oil.

Gillian Brook

This is very helpful as it gets confusing to know what is good for you and what fats are bad for you.

Elizabeth Campbell

Reassuring, have been resisting them for ages, definitely will be on my shopping list again.

Susi Briggs

I always use coconut nut oil in my cooking but never in a smoothie bowl 🙏


Has anyone tried Frylight coconut oil spray? I’m thinking of giving it ago as I like my stirfrys & oil is so calorific.


What about animal fat? Even chicken skin, fat onmlamb or pork chops etc? You don’t mention these

Jayne Jackson

I have now started to follow good fats in my food I will let you know how I go on !!!

Mary Harker

The daily messages are really good and inspiring. Keeping me going. Thank you.

Sheila Halliday

I use coconut oil all the time


Thank you for info on oils. I have used Organic Hemp Oil when cooking for some time not knowing that it is only best when used cold. I will go back to using Coconut Oil.

helen holmes

Never used coconut oil. That will go on my shopping list for next time. Thank you for all your nuggets and nudges!! Please keep them coming. Helen.

Mignon Seaton

Just reinforced my Italian upbringing and confirmed that the Mediterranean way of eating is healthy.

Susan Mackenzie

I’ve always avoided coconut oil cos thought it would make food taste coconut.. go me and another change .


Enjoyed reading this. I thought all fats were bad for you


Really interesting information.
I already use the ones mentioned that are good for us but I didn’t realise there are sugars in processed fats! Not that I use them but I did for some years.
Thank you for sharing this great information.

Amanda Hogg

Thanks for your comments on good fats . Will deffo try the coconut oil for my frying .


Very useful about coconut oil for cooking
Thank you

David Simon Jenkins

Very informative useful information

Jane Thatcher

I have always used extra virgin oil, admittedly heated in a frying pan with an egg – never tried it on salad

Coconut oil – never knew this was a healthy oil. I shall be purchasing a bottle

Felicity Bhatnagar

I think you mean Grapeseed oil NOT rapeseed oil


No, we meant rapeseed oil! Grapeseed oil has some dubious properties, according to some nutritionists.

Jilly Holland

What about butter and cheese. As a vegetarian I would find it difficult to give up cheese altogether and I know that animal fats contain some nutrients not found in plant-based fats? Can I still use butter and cheese or should I avoid them altogether?


Thanks, I never realised I should be cooking with coconut oil, I’ll do that.
And is butter good or bad?


Thank you Sandra. I am not a vegan, but recently attended a vegan cookery demonstration. The oil used was cold pressed rapeseed oil. I have been using this, and also coconut oil, for cooking ever since. I also use coconut oil for cracked lips; exfoliating with a mixture of sugar and coconut oil when they are really dry works wonders, then applying a layer of the oil several times a day.


Great information. Will be purchasing coconut oil.

Louise Goldsmith

This is very useful information . I have just listened to the topic of ‘fats ‘ on my nutrition course and this has summarized it nicely Thankyou !
I would like some guidance on portions of these fats that would help to manage or lose weight as I am used to cereal for breakfast say …. but replacing with full fat natural yoghurt , nuts seeds and maybe a chopped apple , does add quite a few more calories ?
I’m really interested in this as a sugar holic as desperately need to change this ! I have already had cancer and understand that a high inflammatory body … such as too much sugar , could contribute to the change of healthy cells .
Thank you so much . I am literally loving the Slimpod !

Demelza Rouncefield

What about butter?
Ie Lurpak

Clare Lawson

Really helpful. Did not know about cold pressing significance, or about coconut oil. Thank you

Tess kay

Very helpful. I will buy coconut oil to cook with and I will buy coldpressed olive oil. I always used to buy low fat yogurts but now get full fat low sugar plain. Thank you

Paula Jones

Brilliant advice and very helpful. I didn’t realise olive oil is not great for cooking. I also use coconut oil on my hair!! I rub it through the ends of my hair and wrap my hair in a towel for an hour. Then I just wash and condition as usual….. leaves your hair lovely and soft!

Elaine Jones

I have used coconut oil for years now, I love it for cooking, as a substitute for butter (although I do also use butter) and also on my skin and hair. Great stuff.


This blog has encouraged me to start using coconut oil again. I had previously but kind of went back to my old ways so thank you Sandra, I feel this is a win for me

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