How healthy fats promote vitality, heart and metabolism

Why fats are essential

Fats, together with carbohydrates and proteins, are macronutrients that provide our body with energy. But their benefits go far beyond that. They form the basis of our cell membranes, are essential for the absorption of fat-soluble vitamins A, D, E and K and provide essential fatty acids such as omega-3 and omega-6 fatty acids, which the body cannot produce itself. In addition, they protect our organs, serve as heat cushions and play a central role in hormone production. A balanced supply of high-quality fats is therefore a cornerstone of any healthy diet.

Good and bad fats

Not all fats are the same. Both the type and the quantity are decisive. Saturated fats, which are mainly found in animal products such as butter or fatty meats, should only be consumed in moderation as they can increase LDL cholesterol levels in the blood. Industrially hydrogenated trans fats, which are often contained in finished products or fried snacks, are considered particularly problematic and should be avoided as completely as possible. In contrast, unsaturated fatty acids, both monounsaturated and polyunsaturated, have numerous positive effects on the heart, blood vessels and metabolism.

Monounsaturated fatty acids are primarily found in olive oil, canola oil, avocados and nuts. They have an anti-inflammatory effect, help improve the ratio of “good” HDL to “bad” LDL cholesterol and are good for gut health. Polyunsaturated fatty acids include the well-known omega-3 and omega-6 fatty acids. They are essential for many processes, such as the development of brain and nerve cells and for regulating the immune system. Dr. Menschel emphasizes:

“Healthy fats are not a trend, but a basic requirement for long-term vitality. It is precisely the balanced ratio of omega-3 to omega-6 fatty acids that is decisive for relieving or straining the metabolism. ”

The balance of omega-3 and omega-6

An important aspect is not only which fatty acids you consume, but also in which ratio. While omega-6 fatty acids, which are primarily found in sunflower or corn oil, meat and many processed foods, can promote inflammatory messenger substances, omega-3 fatty acids (particularly in the form of EPA and DHA from fish or in the form of ALA from linseed, chia and walnut sources) have the opposite effect. They inhibit inflammatory processes and protect blood vessels.

Health organizations and nutrition experts therefore recommend a 5:1 ratio, i.e. you should consume a maximum of five parts of Omega-6 to one part of Omega-3. In the western diet, however, this ratio is often significantly higher, as too much Omega-6 is usually absorbed. In order to create a balance here, it is worthwhile to specifically incorporate foods with a high omega-3 content into your diet.

Where do healthy fats come from?

A variety of foods provide valuable unsaturated fatty acids. Particularly noteworthy is linseed oil, which is rich in alpha linolenic acid (ALA), a plant-based omega-3 fatty acid. Auch walnut and pumpkin seed oil are characterized by a favorable ratio of omega-6 to omega-3 fatty acids. They also score points with their nutty taste. canola oil is often considered the oil of choice when cooking. It has a positive composition of mono- and polyunsaturated fatty acids (MUFA and PUFA) and can be heated. Cold pressed olive and safflower oil It also contains many monounsaturated fatty acids and secondary plant substances, which have antioxidant and anti-inflammatory effects. The oils are rich in vitamins and minerals and support balanced digestion. In the kitchen, it is recommended to combine these types of oil in a varied way. For example, linseed or pumpkin seed oil can be added cold over salads and bowls, while olive oil is ideal for dressings or gently steaming vegetables and fish. Auch macadamia and walnuts, seeds (for example chia and flax seeds) and avocados are valuable plant sources.

Other excellent sources of healthy fats include high-fat Sea fish such as salmon, black halibut, tuna, sardines, mackerel, or herring. They provide the important omega-3 fatty acids EPA and DHA directly, while the vegetable alpha linolenic acid (ALA) is only converted to a limited extent. Therefore, build as much as possible two portions per week into your menu.

What are the effects of healthy fats?

There are numerous studies that prove their positive influence. This has proven to be extremely advantageous in practice.

1. Cardiovascular protection and vascular health
Healthy fats lower elevated blood lipid levels, particularly triglycerides, and improve the ratio of HDL to LDL. In addition, they have an antihypertensive effect, support vascular elasticity and thus contribute to the prevention of cardiovascular diseases.

2. Anti-inflammatory effect
Omega-3 fatty acids in particular have a regulatory effect on inflammatory processes and can be helpful for chronic conditions such as joint pain, arthritis or inflammation-related metabolic disorders.

3. Brain Power, Mood, and Immune System
They also promote brain power and the ability to concentrate. They are involved in the development of vision and have a positive effect on mood. Mental wellbeing also benefits in this way.

How can healthy fats be integrated into everyday life?

If you want to eat more of them, you don't have to completely change your diet. Even small changes have a positive effect. For example, the butter on bread can be replaced with avocado or mild olive oil. Salads gain in quality when they are refined with linseed or rapeseed oil. Regular consumption of high-fat fish provides the valuable long-chain omega-3 fatty acids directly. Even eating a handful of nuts as a snack is an easy way to provide the body with healthy fats while prolonging the feeling of satiety. However, it is important to keep an eye on your overall energy intake, as healthy fats also provide many calories. However, with balanced amounts, their health-promoting effects can be optimally exploited.

Healthy fats in terms of longevity

Healthy fats aren't a forbidden sin. Rather, they are valuable sources of energy and essential companions for vitality, cell protection and well-being. Use this knowledge to consciously design your diet. With the right selection and combination, the heart, brain and immune system remain strong and thus lay an important basis for longevity — a long and healthy life.