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Diet: Recognize healthy fat


Distinguish good fat from bad

When baking, roasting, cooking or preparing salads, fat is usually used, for example in the form of oils or butter. However, by no means all fats are equivalent. A nutritionist explains what to look for when choosing the right fat.

Elizabeth J. Bailey is a nutritionist at the renowned Mayo Clinic. In a message from the clinic, she explains what you should look for in your diet to use more good fats in your diet and to avoid bad fats.

Fat is not the same as fat

"Fats are essential for our heart health, for body function and for brain health," emphasizes the expert. When choosing fats, be sure to use the right type.

Bad fats are often solid at room temperature

According to Bailey, saturated fats should be avoided as often as possible. As a simple rule of thumb, if a fat is solid at room temperature, it is most likely an unhealthy fat. For a quick cooking decision, the chaff can be roughly separated from the wheat.

You should avoid these fats

According to the nutritionist, fats such as butter and lard should not be used for cooking. The consumption of red meat should also be limited, since the fats in these types of meat are considered to be particularly harmful. The use of coconut oil is also considered controversial since it also consists primarily of saturated fats.

These fats are healthy

"Consider olive oil, rapeseed oil, grape seed oil, and avocado oil as good fats for cooking or for use in a salad dressing," Bailey recommends. Especially when it comes to heart health, you should be proactive on healthier fats. "Healthy fats have proven to protect heart health by reducing LDL (Low Density Lipoprotein), also known as bad cholesterol," summarizes Bailey. (vb)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Graduate editor (FH) Volker Blasek



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