What is healthy fat?

Is there anything worse for health than fat? It is not true, there are also bad ones that we couldn’t live without. Here is a list of the healthiest fats that are most valuable to our health.

Which fat source is the healthiest one?

Fats should cover about 30 per cent. our energy demand. It is best if they were vegetable fats. But to say that animal fats are bad, those of vegetable origin – good for health, is a simplification.

Let’s eat oily fish as often as possible, while corn and sunflower oil do not necessarily, and palm oil consists of half saturated fat, so it’s best to avoid it. As the cheapest, it is part of many products – if vegetable oil is on the label, it’s probably palm one.

Healthy fat contains unsaturated fats

Especially omega-6 and omega-3 fatty acids. Our body needs all unsaturated acids but in balanced proportions. The most important is the ratio of omega-3 to omega-6. It should be no more than 15 or 16 (ideal is 12). Why? Excess omega-6 promotes inflammation and inhibits the beneficial effects of omega-3. Unfortunately, it is difficult to maintain this ideal proportion, because omega-6 is much more common in products than omega-3.

Healthy fats – which fats are the healthiest?

The best ones – rapeseed oils and olive oil

This is the favourite of dietitians. Rapeseed oil is not a poor relative of the oil – it has less saturated fat and much more valuable omega-3 fat. Walnut oil is also noteworthy, it has a lot of omega-3 fatty acids, but quickly goes rancid.

Do not eat sunflower, corn and grape seed oil too often, because they are rich in omega-6 fatty acids. They are needed, but our body gets enough of them.

Choose extra virgin olive oil, cold-pressed oil, Store them in a dark glass bottle, protect from light.

Fish straight from the sea

 The most valuable is the fresh fish. Those caught from July to October contain up to 4 times more omega-3 than winter fishing fish. The reason is simple – in summer fish feed on plankton, which is in abundance, in winter they use accumulated reserves and are lean.

If you are buying frozen fish, check the catch date. It’s best to eat them within 3 months of freezing, because, over time, omega-3 fatty acids oxidize. The more shredded fish, the more omega-3s disappear.

Canned fish retain omega-3 if it is quickly packaged into cans. Better are fish in rapeseed oil or olive oil than in sunflower oil, which has a lot of omega-6 fatty acids (which disturbs the desired ratio of omega-3 to omega-6, for the same reason it is not suitable for frying fish).

To minimize omega-3 losses, cook the fish briefly, preferably steamed or in curlers. Salmon is a great source of omega-3, provided it feeds on plankton. This is the wild salmon, which is lost to the currently popular farmed one. The alternative to fish is fish oil, which is fish fat.


Nuts are very caloric (pistachios are 589 kcal in 100 g, hazelnuts 640, and walnuts up to 645) because they contain a lot of good fats. They also contain phytosterols that lower cholesterol, vitamin E invaluable for a skin condition.

Walnuts are the most valued, they have 5.5 per cent. Omega-3 and 29 per cent Omega-6s are also abundant in B vitamins, vitamin E and selenium, which deficiency causes heart and nervous system disorders. There is the highest amount of iron in cashews, calcium in pistachios, and magnesium in peanuts.


Almonds mainly contain monounsaturated fats, lowering cholesterol, as well as antioxidants that prevent oxidation of bad cholesterol, so they work in two directions. They also contain vitamin E, calcium and magnesium. They have little omega-3 and a lot of omega-6.

And which fat source is your favourite one?
And which fat source is your favourite one?

Pumpkin and sunflower seeds

This is a great source of unsaturated fats, phytosterols that help fight cholesterol. Pumpkin seeds have up to 7 per cent. omega-3, they also contain magnesium, manganese, iron, zinc and copper. Sunflower seeds, on the other hand, are rich in omega-6 (30 per cent), they also have a lot of vitamin E, magnesium and iron.

Linseed, linseed oil

Flax seeds abound in omega-3 fatty acids. They must always be crushed, otherwise, they will be expelled in full. So you can grind them or boil 5 minutes on low heat with a small amount of water. Linseed oil consists of 53 per cent. from omega-3 fatty acids (also has a lot – 14% of this fat)