How to make fats your ally: 10 valuable tips

• Avoid trans fats consistently

Trans fats form especially in industrially processed foods such as ready-made pastries or certain margarines and increase the risk of cardiovascular disease. Read ingredient lists carefully and avoid products containing „partially hydrogenated fats“.

• Pay attention to the balance between omega-6 and omega-3 fatty acids

Today's diets often contain too much omega-6, which can promote inflammation. Try to balance the ratio by adding more omega-3-rich foods such as fish and flaxseed oil to your meals while moderating consumption of corn or sunflower oil.

• Use the right amount of oil when cooking

Many dishes work well with less fat than you might expect. Use spray bottles or measure the oil to control the amount when frying or baking. This helps you avoid unnecessary calories without losing flavour.

• Prefer vegetable oils

Vegetable oils such as olive, rapeseed or flaxseed oil are rich in unsaturated fatty acids that benefit heart and circulation. Use them for salad dressings or gentle frying. Use oils with a high smoke point, like rapeseed or peanut oil, when frying at high temperatures, and do not heat them past their smoke point.

• Include fatty fish regularly

Fatty fish such as salmon, mackerel or herring contain omega-3 fatty acids, which can reduce inflammation in the body. Aim for two portions of fatty fish per week, for example grilled salmon or a herring salad.

• Use nuts and seeds as a healthy snack

Almonds, walnuts, chia or flax seeds are excellent sources of healthy fats and valuable fibre. Choose a small portion of unsalted nuts or sprinkle seeds over your muesli for a nutrient-rich meal.

• Experiment with avocado as a fat source

Avocado is rich in monounsaturated fats and works well as a spread or as an ingredient in salads and smoothies. It provides not only healthy fats but also important vitamins and fibre.

• Swap cream and mayonnaise for lighter alternatives

For dressings and sauces there are lower-fat options like yoghurt or quark that still provide creaminess. This gives you a healthier alternative without excessive fat intake and without sacrificing taste.

• Include fats in every meal for longer-lasting satiety

Fats slow digestion and help you feel full for longer. Combine healthy fats with whole grains, vegetables and proteins to prevent cravings and release energy steadily.

• Read nutrition labels consciously

Check packaging for the type and amount of fats. Pay particular attention to how much saturated fat is present so you can make informed choices while shopping and avoid unhealthy fats.