Imagine a breakfast plate: a slice of whole-grain bread, avocado, a poached egg, and a few berries on the side. It is a simple example of a meal where fats work for the heart, not against it.

For a long time, we have only heard: “Fats make you gain weight. Fats are bad for the heart.”. But the truth is more nuanced: not all fats are the same. Some protect blood vessels, while others increase “bad” cholesterol and cardiovascular risk. In this article, we place them side by side:

  • heart-friendly fats
  • problematic fats (those best limited)

And we look concretely at what to choose and what to leave on the plate less often.

  1. Why do we need fats?

Despite their “bad reputation,” fats have essential roles:

  • provide energy
  • help absorb vitamins A, D, E, K
  • participate in hormone production
  • support brain and nervous system function

The problem is not that we eat fats, but what kind of fats we eat and in what quantity.

2. Heart-friendly fats (healthy fats)

There are two main categories:

  • monounsaturated fats
  • polyunsaturated fats (including Omega-3 and Omega-6)

2.1. Monounsaturated fats – the “gentle” fats

They are mainly found in plant-based foods:

  • avocado
  • olives and olive oil
  • rapeseed oil
  • nuts (walnuts, almonds, hazelnuts, cashews, pistachios)
  • seeds (such as sesame, including tahini)

What do they do for the heart?

  • help lower LDL (“bad”) cholesterol
  • support HDL (“good”) cholesterol
  • support blood vessel elasticity

A simple example: replacing butter on bread with avocado or hummus is already a better choice for the heart.

2.2. Polyunsaturated fats – including Omega-3 and Omega-6

These are so-called “essential” fats, because the body cannot produce them on its own.

Sources of Omega-3:

  • fatty fish: salmon, mackerel, sardines, herring, trout
  • walnuts
  • flaxseeds (and oil), chia seeds
  • rapeseed oil

Sources of Omega-6:

  • sunflower, corn, soybean, sesame oils
  • nuts and seeds (sunflower, pumpkin, sesame)

Why are they important for the heart?

  • may reduce triglycerides
  • may lower the risk of coronary heart disease
  • help regulate blood pressure
  • reduce inflammation in the body

A heart-friendly rule: 1–2 servings of fatty fish per week plus a handful of raw nuts on several days per week.

3. Fats the heart does not enjoy (harmful fats)

These fats include:

  • saturated fats (to be limited)
  • trans fats (to be avoided as much as possible)

3.1. Saturated fats – the “classic suspect”

Found mainly in:

  • fatty meats (fatty pork, sausages, salami, bacon)
  • poultry skin
  • full-fat dairy (cream, very fatty cheeses, butter)
  • pastries (puff pastry, doughnuts, buttery croissants)
  • coconut oil, palm oil

High and frequent intake may:

  • increase LDL (“bad”) cholesterol
  • promote fat deposits in blood vessels

This does not mean you can never eat cheese or cake, but they should not be the daily foundation of your diet.

3.2. Trans fats –are the “declared enemy”

These are the most problematic for the heart and are found mainly in:

  • industrial baked goods (croissants, pastries, filled biscuits)
  • some older margarines (with “partially hydrogenated oils”)
  • snacks, some chips, microwave popcorn
  • deep-fried fast food in reused oil

What do trans fats do?

  • increase “bad” cholesterol
  • decrease “good” cholesterol
  • increase inflammation in the body

If there is one simple message to remember: trans fats should be avoided as much as possible.

4. Not just “how much,” but especially “what kind” of fat we eat

All fats, even healthy ones, are high in calories.

The difference is that:

  • healthy fats support the heart and blood vessels
  • saturated and trans fats put extra strain on the heart and vessels

The goal is not to obsessively count fat grams, but to ask:

“Where is my fat coming from today: nuts and fish, or sausages and pastries?”

5. How can I make better choices for my meals? (simple examples)

Breakfast
❌ white bread with salami and fatty cheese
✅ whole-grain bread with avocado, boiled egg, and tomatoes

Cooked meals
❌ repeated frying in large amounts of oil
✅ baking, steaming, or sautéing in small amounts of olive or rapeseed oil

Snacks
❌ chips, biscuits, wafers
✅ a handful of raw nuts + a piece of fruit

Sandwiches
❌ fatty ham, salami, processed cheese
✅ hummus, grilled chicken breast, tuna + plenty of vegetables

6. How to read food labels, briefly

When checking labels, keep in mind:

  • “saturated fat” – as low as possible
  • “palm oil / coconut oil” – occasional use, not daily
  • “partially hydrogenated / hydrogenated oil” – possible trans fats → better avoided
  • choose products with sunflower, rapeseed, olive, or soybean oil in reasonable amounts

Conclusions

  • Not all fats are bad.
    Choose nuts, seeds, fish, avocado, and vegetable oils more often.
  • Limit saturated fats.
    Less fatty meat, cream, fried foods, and pastries.
  • Avoid trans fats as much as possible.
    Fewer ultra-processed foods, fried foods, and commercial pastries.

Think in terms of smart substitutions, not prohibitions. For example: “What can I replace today with a slightly better option for my heart?”.

Bibliography:

1.British Heart Foundation, [online] accessed at https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/fats-explained

2.Heart Foundation, [online] accessed at https://www.heartfoundation.org.au/healthy-living/healthy-eating/fats-oils-and-heart-health

3.American Heart Foundation – Polyunsaturated Fats, [online] accessed at https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats

4. Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database of Systematic Reviews 2020, Issue 8. Art. No.: CD011737. DOI: 10.1002/14651858.CD011737.pub3. [online] accessed at https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737/information#CD011737-cr-0002

5. Malhotra A, Redberg RF, Meier P., 2017. Saturated fat does not clog the arteries: coronary heart disease is a chronic inflammatory condition, the risk of which can be effectively reduced from healthy lifestyle interventions, British Journal of Sports Medicine,. [online] accessed at https://bjsm.bmj.com/content/51/15/1111