Fats long had a bad reputation. Today we know, however, that not just the amount matters, but especially the type of fat. While some fats perform important functions in the body, others can harm health if consumed in excess.
Choosing the right sources of fat supports the heart, brain, and metabolism and can contribute to a balanced diet. Since I had problems with my cholesterol, I studied this topic extensively and collected some interesting information.
Here you will learn which healthy fats you should eat regularly and which you should enjoy only in moderation.
Why does the body need fat?
Fats, along with carbohydrates and protein, are one of the three main macronutrients. They provide energy and fulfill numerous vital functions.
Healthy fats are important for:
- the absorption of the fat-soluble vitamins A, D, E and K
- the formation of cell membranes
- hormone production
- the brain and nervous system
- long-lasting satiety
A complete avoidance of fat is therefore neither sensible nor healthy.
The different types of fat
Basically, three groups are distinguished:
Unsaturated fatty acids – the healthy fats
Unsaturated fatty acids are considered particularly recommended. Among other things, they can help favorably influence cholesterol levels and support the cardiovascular system.
Good sources include:
- Olive oil
- rapeseed oil
- Linseed oil
- Walnut oil
- Avocados
- Almonds
- Walnuts
- Hazelnuts
- Pistachios
- Sunflower seeds
- Pumpkin seeds
- Sesame
- Chia seeds
- Flaxseed
These foods should regularly be on the menu.
Omega-3 fatty acids – especially valuable
Omega-3 fatty acids belong to the polyunsaturated fatty acids and are considered particularly healthy.
They are mainly found in:
- Salmon
- Mackerel
- Herring
- Sardines
- Linseed oil
- Chia seeds
- walnuts
Omega-3 fatty acids play an important role for the heart, brain and eyes.
Saturated fatty acids – enjoy in moderation
Saturated fatty acids are not fundamentally "bad", but should not make up the majority of fat intake.
They are found, among other things, in:
- Butter
- Whipping cream
- Cheese
- fatty meat
- Sausage
- Coconut oil
- palm fat
These foods can be part of a balanced diet, but should be consumed consciously.
Trans fats – avoid if possible
Trans fats are considered the least desirable type of fat. They often arise during industrial processing or when vegetable oils are heated to high temperatures.
They are frequently found in:
- fried foods
- Chips
- Puff pastry
- donuts
- packaged baked goods
- some ready meals
The less often these foods appear on the menu, the better.
The best foods with healthy fats
Avocado
Avocado provides many monounsaturated fatty acids and is excellent for salads, sandwiches or bowls.
Olive oil
Olive oil is one of the cornerstones of the Mediterranean diet and is ideal for salads or gentle frying.
Fatty sea fish
Salmon, mackerel or herring provide particularly high amounts of omega-3 fatty acids.
Recommendation:
Eat fish once or twice a week.
Nuts
A small handful of nuts daily provides:
- healthy fats
- Protein
- fiber
- Minerals
Walnuts and almonds are particularly recommended.
Seeds
Flaxseed, chia seeds and sesame enrich muesli, yogurt or salads and provide valuable fatty acids.
Which fats are suitable for frying?
Not every oil tolerates high temperatures.
Well suited:
- refined rapeseed oil
- refined olive oil
- high-oleic sunflower oil
Better used only cold:
- Linseed oil
- Walnut oil
- Pumpkin seed oil
These oils are excellent for salads or prepared dishes.
How much fat should one eat?
Fat is an important component of a balanced diet. Above all, quality is decisive.
A practical guide:
- eat nuts and seeds regularly
- use high-quality vegetable oils
- include fatty sea fish
- enjoy highly processed foods only occasionally
Common misconceptions about fat
"Fat automatically makes you fat."
It's not individual foods that make you gain weight, but consistently consuming more calories than the body uses. High-quality fats can even keep you feeling full longer.
"Light products are always healthier."
Not necessarily. They often contain less fat but more sugar or other additives.
"Butter is inherently unhealthy."
Butter can be part of a balanced diet in small amounts. For daily use, however, vegetable oils are usually the better choice.
FAQ: Healthy fats
Which fats are the healthiest?
Unsaturated fatty acids from olive oil, rapeseed oil, nuts, seeds, avocados and fatty sea fish are considered particularly recommendable.
Are nuts healthy despite their fat content?
Yes. Nuts provide many unsaturated fatty acids as well as protein, fiber and minerals. A small handful per day is considered a good guideline.
Which fats should be avoided if possible?
Foods with many industrial trans fats, such as chips, packaged pastries or heavily fried foods should only be eaten rarely.
Which oil is the best?
For cold dishes, extra virgin olive oil, linseed oil or walnut oil are suitable. For frying, heat-stable oils such as refined rapeseed oil or refined olive oil are better suited.
Conclusion
Healthy fats are an important part of a balanced diet. The key is not to avoid fat altogether, but to choose the right sources. Vegetable oils, nuts, seeds, avocados and fatty sea fish provide valuable fatty acids that can support the body daily.
Saturated fats may be enjoyed in moderation, while highly processed foods with many trans fats should appear on the menu as rarely as possible. This way not only your heart but your entire body benefits from a conscious selection of fats.
Read also:Â How can I lower my cholesterol levels naturally?
