Contents:

• Fats – why does the body need them?
• Types of fats – what is worth knowing?
• Which healthy fats are worth buying?
• How can you practically incorporate healthy fats into your daily meal plan?

For many years, the word "fat" caused concern among health- and figure-conscious people. It was often associated with something bad, fattening, and harmful. Today we know that not all fat is bad and some are even essential for good health, hormonal balance, as well as healthy brain and heart function. Moreover, healthy fats can promote weight loss and strengthen the immune system.

Which fats are the right choice, how to recognize them, and above all, how to sensibly integrate them into the daily diet?

Fats – why does the body need them?

Fats are not just a source of energy. Their presence in the diet determines the smooth functioning of the entire body:

• They facilitate the absorption of vitamin A, D, E, and K – without fat, absorption is not possible.
• They support the function of the brain and nervous system – especially omega-3 fatty acids, the building blocks of nerve cells.
• They regulate the hormonal balance – fats are necessary for the production of sex hormones.
• They provide a feeling of satiety – thanks to them we eat less and snack less often.
• They support immunity and have anti-inflammatory properties .

For this reason, low-fat diets rarely work in the long term – they can lead to deficiencies, mood swings, and even hormonal imbalances.

Types of fats – what is worth knowing?

There are three main types of fats, each having a different effect on the body.

1. Unsaturated fats – the healthiest choice

They should dominate our diet.

• Monounsaturated fatty acids (MUFAs) – found in olive oil, nuts, seeds, and avocados. They lower "bad" cholesterol (LDL), raise "good" cholesterol (HDL), and support heart and brain function.
• Polyunsaturated fatty acids (PUFAs) – these include omega-3 and omega-6 fatty acids. Both are important but must be balanced. Omega-3 fatty acids have strong anti-inflammatory effects, while an excess of omega-6 fatty acids (typical of modern diets) can promote inflammation.

Sources of Omega-3 : Flaxseed oil, flaxseeds, chia seeds, fatty fish (salmon, sardines, mackerel), algae.
Sources of Omega-6 : sunflower oil, corn oil, soybean oil, pumpkin seeds, sesame seeds.

2. Saturated fats – in moderation

They are mainly found in animal fats (butter, lard, cream) as well as coconut and palm oil. In small amounts, they are harmless – butter from grass-fed cows, for example, contains vitamin K2 and CLA, and coconut oil has antifungal properties.

However, an excess of saturated fatty acids can raise LDL cholesterol levels and lead to cardiovascular diseases.

3. Trans fats – avoid at all costs

They mainly form during the industrial hydrogenation of vegetable oils and are found in hard margarines, sweets, fast food, and many highly processed products.

They are toxic to the body – they increase the risk of heart attack, cancer, depression, worsen insulin sensitivity, and damage blood vessels.

Beware of labels : If you see the label "partially hydrogenated vegetable oil," put the product back on the shelf.

Which healthy fats are worth buying?

At Biogo.pl you will find a wide selection of healthy fats – cold-pressed, organic, and full of nutrients. Here is a list of the best:

Extra virgin olive oil

• High content of MUFA and antioxidants.
• Perfect for salads, roasting vegetables, and cooking at low heat.
• It has anti-inflammatory effects and supports circulation.

Cold-pressed flaxseed oil

• Rich in omega-3.
• Use only cold (for salads, cocktails).
• Do not heat!

Unrefined coconut oil

• Suitable for frying.
• It has antifungal and antiviral effects.
• Use in moderation.

Cod liver oil and algae oil (for vegans)

• Source of DHA and EPA – essential omega-3 fatty acids.
• They support the brain, heart, eyes, and immune system.

Peanut butter and seed spreads

• Naturally, without added sugar or palm oil.
• A supplement to sandwiches, oatmeal, smoothies.

How can you practically incorporate healthy fats into your daily meal plan?

Here are some ideas to help you eat healthier every day:

Breakfast:

• Add a tablespoon of flaxseed oil to oat flakes with raspberries and nuts.
• Use avocado paste or peanut butter instead of butter.

Lunch:

• Sauté the vegetables briefly in coconut oil.
• Drizzle the oven-roasted vegetables with olive oil just before serving.
• Eat a portion of baked mackerel or salmon with a seed salad.

Dinner:

• Salad with arugula, pumpkin seeds, and vinaigrette based on olive oil and lemon juice.
• Bread with chickpea paste and flaxseeds.

Snacks:

• A handful of almonds or walnuts.
• Smoothie with chia seeds and a spoonful of hemp oil.

The golden mean – how much fat should you eat per day?

For the average person, fat should make up about 25–35% of their daily energy intake . However, it is important that most of it comes from unsaturated sources. For a 2,000-kcal diet, this is approximately 55–75 g of fat per day .

If you want to lose weight or have hormonal issues, focus not on eliminating fat but on its quality and balance .

Healthy fats are an ally, not an enemy

Instead of avoiding fat, learn to choose it wisely. Natural, plant-based oils, nuts, fish, avocados, and seeds can improve your health, well-being, and appearance. Avoid processed foods and ensure variety – that's the key to success in any healthy diet.

On biogo.de you will find many high-quality plant fats, organic oils, and natural spreads that perfectly align with the principles of a healthy diet.