Fats have long had a bad reputation in nutrition. Many of us automatically associate fat with unhealthy eating and weight gain. But not all fats are created equal! There are healthy and unhealthy fats, and choosing the right ones can contribute significantly to our well-being. In this article, we want to explain to you why healthy fats are so important for your body and which ones you should definitely include in your diet.
Why are fats important?
Like proteins and carbohydrates, fats are among the essential macronutrients your body needs. They are important energy sources and fulfill numerous vital functions:
- Energy source: Fats provide more than twice as much energy as carbohydrates or proteins. This makes them especially important for people with high energy needs, such as athletes.
- Nutrient absorption: Some vitamins (A, D, E, and K) are fat-soluble. Without fats, the body cannot absorb these vitamins properly.
- Cell structure: Fats are an essential component of every cell membrane. They help keep cells stable and functioning.
- Hormone production: Fats play a central role in the production of hormones that are crucial for many bodily functions.
- Satiety: Fats keep you feeling full longer. This can help prevent cravings.
The different types of fat
Not all fats are created equal. There are good fats and bad fats, and the key to a healthy diet is choosing the right ones.
1. Unsaturated fats: The good fats
Unsaturated fats are considered the "good" fats because they help lower cholesterol and protect the heart. They are divided into two categories:
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Monounsaturated fats: These fats are found in olive oil, avocados, nuts, and seeds. They can help lower "bad" LDL cholesterol while increasing "good" HDL cholesterol.
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Polyunsaturated fats: These include omega-3 and omega-6 fatty acids, which are particularly found in fish (such as salmon and mackerel), flaxseed, and walnuts. Omega-3 fatty acids are particularly beneficial for the cardiovascular system and can reduce inflammation in the body.
2. Saturated fats: Enjoy in moderation
Saturated fats aren't bad per se, but they should only be consumed in moderation. They're found in animal products like butter, cheese, and meat. Plant-based fats like coconut oil and palm oil also fall into this category. High consumption of saturated fats can raise LDL cholesterol levels and increase the risk of heart disease. However, it's important to find a balance and not avoid these fats completely.
3. Trans fats: The bad fats
Trans fats are produced by the industrial processing of fats (e.g., during the hydrogenation of oils). They are primarily found in processed foods such as chips, cookies, margarine, and convenience foods. Trans fats increase the risk of heart disease and should therefore be avoided as much as possible. When shopping, pay attention to the ingredient list and avoid products that contain "partially hydrogenated fats."
Which fats should you eat?
Now that you know the different types of fat, the question arises: Which fats should you include in your diet? Here are some healthy fat sources you should include in your diet:
- Avocados: They are rich in monounsaturated fatty acids and also provide valuable vitamins and minerals.
- Nuts and seeds: Almonds, walnuts, chia seeds and flax seeds are excellent sources of healthy fats, especially omega-3 fatty acids.
- Olive oil: Cold-pressed, extra virgin olive oil is particularly rich in monounsaturated fatty acids and antioxidants.
- Oily fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids and should be included in your diet regularly.
- Coconut oil (in moderation): Coconut oil contains saturated fats, but due to their medium-chain structure, they are metabolized differently and serve as a quick source of energy.
Conclusion: The right balance is the key
Fat is an essential part of a healthy diet—it's all about choosing the right ones. Focus on unsaturated fats, reduce saturated fats, and avoid trans fats as much as possible. This way, you'll be doing something good not only for your heart, but for your entire body.
In our dishes you will find many ingredients that optimally nourish your body and help you enjoy a balanced and healthy diet.