Over time, dietary fats have gotten a bad rep, and we’re constantly told to stay away from them.

But should you..?

Contrary to popular belief and recommendations of low-fat diets, research has shown that fats (the healthy ones, at least) are BENEFICIAL and NECESSARY for you! 

But first, let’s learn a little bit more about fats:

There are three types of dietary fats:

1. The Good: Unsaturated Fats

Unsaturated fats come in two forms:

a. Monounsaturated fats (Good)
b. Polyunsaturated fats (Even Better!)

Incorporating healthy fats in your diet can help relieve inflammation, improve blood cholesterol levels, stabilise heart rhythms, and many more.

Sources of unsaturated fats include:

  • Olive oil
  • Nuts
  • Seeds 

2. The Bad: Saturated Fats

Saturated fats can be incorporated into a healthy diet. However, It’s highly recommended to consume them moderately.

Excessive amounts of them increase heart disease risk factors, including increasing bad cholesterol (LDL), inflammation, cancer risk, and mental decline.

Saturated fats are present in:

  • Red meat
  • Cheese
  • Butter
  • Coconut oil

3. The Ugly: Trans Fats

Trans fats are notoriously known to be bad for you, especially industrial trans fats. 

Overindulging in them can increase the risk of contracting heart problems like heart attacks, strokes and type 2 Diabetes.

Trans fats are usually present in processed foods like:

  • Frozen pizza
  • Commercial baked goods
  • Fried foods


With that said….

The easiest way to get your daily dose of healthy fats is through… munching NUTS!

Nuts are known to have positive effects on the body's overall health because they contain nutrients such as unsaturated fats, fibre, and so much more. 

Here are 4 of the healthiest nuts and what they offer:

*Promo code expires on 30/04/2022.

Walnuts (The King of Nuts)
Heart Health

  • High in antioxidants that help fight inflammation.
  • Healthy fats that lower the risk of heart diseases.
  • Essential minerals that promote bone health and maintenance of elastin and collagen.


  • High levels of Vitamin E, an antioxidant which protects skin cells from damage.
  • Healthy fats that lower the risk of heart diseases.
  • Magnesium which lowers blood pressure levels.


  • Zinc which plays a vital role in wound healing, immunity and growth.
  • Healthy fats which lower the risk of heart diseases and prevent arthritis.
  • Vitamins and minerals that support the immune system to fight off infections and diseases.

Bone Health

  • Healthy fats that lower the risk of heart diseases.
  • Rich source of protein that has almost the same amount as cooked meat.
  • Copper and Magnesium which aids in healthy brain development, production of energy and promotes bone health.

Amazin’ Nut Mixes to munch on..

Pandan Coconut Nut Mix:

Buttery pecans, rustic almonds & creamy cashews candied in a coconut-infused glaze and 100% natural fragrant pandan leaves.

Coconut Curry Lime Nut Mix: 

Curried pecans and cashews roasted with fragrant coconut and lime.



  1. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/#:~:text=%E2%80%9CGood%E2%80%9D%20unsaturated%20fats%20%E2%80%94%20Monounsaturated,nuts%2C%20seeds%2C%20and%20fish
  2. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ 
  3. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114#:~:text=Unlike%20other%20dietary%20fats%2C%20trans,heart%20and%20blood%20vessel%20disease
  4. https://www.healthline.com/nutrition/saturated-fat#impact-on-heart-health 
  5. https://www.healthline.com/nutrition/9-healthy-nuts#1.-Almonds 
  6. https://www.healthline.com/nutrition/benefits-of-walnuts#TOC_TITLE_HDR_2 
  7. https://www.healthline.com/nutrition/foods/walnuts 
  8. https://www.healthline.com/nutrition/9-proven-benefits-of-almonds#TOC_TITLE_HDR_3 
  9. https://www.medicalnewstoday.com/articles/309834#health_benefits 
  10. https://www.webmd.com/diet/health-benefits-pecans#:~:text=Raw%20pecans%20pack%20a%201,keep%20you%20energized%20and%20satisfied.&text=Pecans%20are%20a%20good%20source,healthy%20type%20called%20monounsaturated%20fat
  11. https://www.healthline.com/nutrition/are-cashews-good-for-you#nutrition