The debate about dietary fats has been going on for decades, and it is still generating new evidence. Which fats are healthier? Which are better? When you look at the actual science rather than the headlines, the picture becomes clearer — and the practical decisions easier to make. The right fats will strengthen your body, support its natural functions, and prove useful well beyond the kitchen. Here is what everyone should understand about fats.
The Role of Fat in the Body
Fat is one of the most important elements of the diet, particularly with respect to metabolism. It is a structural component of most body systems — the brain and nervous system in particular depend on it — and it serves as a promoter of normal physiological processes throughout the body. Calorie for calorie, fat is the most energy-dense macronutrient, providing roughly 2.5 times more energy than carbohydrates or protein.
Beyond energy, fat is the carrier for the fat-soluble vitamins A, D, E, and K — none of which can be absorbed or transported without it. General nutritional guidelines recommend that fats provide 20–35% of total daily energy, with the appropriate proportion varying depending on physical condition and lifestyle. And there is one more dimension to fat that is easy to forget: it is the primary carrier of flavour, which makes it central to the practical experience of eating.
Saturated vs. Unsaturated: The Core Distinction
The difference between types of fat comes down to chemistry — specifically, the number of double bonds in the fatty acid chain. Unsaturated fatty acids, obtained primarily from plant sources, have a strongly positive effect on blood lipids: they lower LDL ("bad") cholesterol, improve cell membrane function, and play key metabolic and hormonal roles. They are divided into two groups based on structure: monounsaturated (one double bond, e.g. omega-9) and polyunsaturated (two or more double bonds, e.g. omega-3 and omega-6).
Saturated fatty acids, on the other hand, exert unfavourable effects on blood lipid composition and cell membrane function. They are found mainly in animal products, though there are notable plant exceptions — coconut oil and palm oil being the most common. Importantly, the human body is capable of synthesising saturated fats on its own, meaning there is no essential dietary requirement for them. For unsaturated fats, the story is quite different.
Essential Fatty Acids (EFAs): What "Essential" Actually Means
Essential fatty acids are those the body cannot produce, even though they are required for normal function — they must be obtained from food. The two primary EFAs are alpha-linolenic acid (ALA, an omega-3) and linoleic acid (LA, an omega-6). Deficiency in EFAs can lead to skin disorders, excessive water loss through the skin, and — in foetal development — serious neurological underdevelopment.
EFAs are found in most marine fish and in plant oils. Good sources include:
- Sunflower oil — approximately 70% linoleic acid (omega-6), 0.5% alpha-linolenic acid (omega-3)
- Rapeseed/canola oil — approximately 20% linoleic acid, 9% alpha-linolenic acid
- Linseed/flaxseed oil — approximately 16% linoleic acid, 60% alpha-linolenic acid — one of the richest plant sources of omega-3
EFA intake is especially critical for children and adolescents, as these compounds directly influence normal development of the central nervous system. Adults equally benefit from consistent intake for maintaining cardiovascular health, hormonal balance, skin integrity, and cognitive function.
The Ratio Problem
It is not just the absolute intake of EFAs that matters — the balance between omega-6 and omega-3 is equally important. The ideal ratio is approximately 4–5:1 (omega-6 to omega-3). Research consistently shows that the average Western diet delivers a ratio of 15–20:1. This imbalance — driven primarily by overconsumption of omega-6-rich refined oils and insufficient intake of omega-3 sources — is associated with increased systemic inflammation and elevated risk of cardiovascular disease. Addressing it is one of the simplest and most impactful dietary adjustments a person can make.
Plant Fats vs. Animal Fats: Key Differences
The assumption that "fat is fat" — that no meaningful distinction exists between sources — is both wrong and potentially harmful. The differences between plant and animal fats have concrete consequences for cardiovascular health, metabolic function, and long-term disease risk.
Plant Fats
Plant fats are a source of HDL ("good") cholesterol, which actively protects against heart disease. They are the only fats that contain tocotrianols and tocopherols (forms of vitamin E) — compounds that regulate free radical activity and slow cellular ageing. They also contain phytosterols, plant-derived compounds that block the absorption of cholesterol into the bloodstream, contributing to reduced total cholesterol levels. Plant fats reduce the risk of heart attack and stroke, and — most importantly — are the primary dietary source of polyunsaturated omega-3 and omega-6 fatty acids.
Animal Fats
Animal fats belong primarily to the saturated fatty acid group. They are valuable sources of fat-soluble vitamins (A, D, E, K), but consumed in excess they raise LDL cholesterol levels (through their sterol content), increasing the risk of cardiovascular disease, atherosclerosis, and general metabolic dysfunction. Perhaps counterintuitively, a diet high in saturated fat is not an efficient energy source — the body tends to store it directly as adipose tissue rather than using it for fuel.
Among animal-derived foods, oily marine fish — salmon, mackerel, herring — stand apart as sources of unsaturated omega-3 fatty acids, and represent the best animal-derived fat choice in the diet.
[tip:Cold-pressed oils are extracted without heat, preserving all their biologically active compounds — fatty acids, phytosterols, tocopherols, and natural antioxidants. This makes them significantly more nutritious than refined oils, though less suitable for high-heat cooking. Use cold-pressed oils for dressings, drizzling, and low-temperature preparations.]Extraction Matters: Cold-Pressed vs. Refined
Cold pressing is the oldest and most ecologically sound extraction method. It involves no heat, no solvents, and no further processing — just mechanical pressure. The result is an oil that retains its full nutritional profile, natural flavour, and aroma. The trade-off is shorter shelf life and lower resistance to high cooking temperatures.
Refining is additional thermal and chemical processing that removes impurities, odours, and colour. Refined oils are stable at high temperatures and have a much longer shelf life — but lose a significant portion of their bioactive compounds in the process. For cooking at high heat, refined oils are the appropriate choice; for nutritional benefit, cold-pressed is clearly superior.
A Practical Guide to Plant Oils
The range of plant oils available today is wide, and each has a distinct nutritional and flavour profile suited to different purposes. Linseed/flaxseed oil is the standout omega-3 source among plant oils — particularly relevant for those who do not eat marine fish regularly. Black cumin oil combines a favourable fatty acid profile with anti-inflammatory thymoquinone. Hemp oil provides one of the closest natural ratios of omega-6 to omega-3 of any plant oil. Thistle (safflower) oil is exceptionally high in linoleic acid. Canola/rapeseed oil is among the most balanced options for everyday use, with a useful omega-3 contribution.
Our Cooking Oils & Vinegars collection and Healthy Food & Nutrition range offer a wide selection of cold-pressed plant oils for both culinary and nutritional use.
[products:bilovit-golden-flaxseed-oil-cold-pressed-500-ml, bilovit-linseed-oil-cold-pressed-500-ml, bilovit-black-cumin-oil-cold-pressed-250-ml, bilovit-canola-oil-cold-pressed-500-ml, olvita-cold-pressed-hemp-oil-unpurified-500-ml, olvita-cold-pressed-linseed-oil-for-the-dr-budwig-diet-unpurified-500-ml]For those looking to supplement their fatty acid intake beyond dietary oils — or who want a more convenient daily format — omega-3 capsules and combinations with complementary nutrients like vitamin E and coenzyme Q10 offer a reliable and consistent approach. These are particularly useful for managing the omega-6:omega-3 ratio when diet alone is not sufficient. Explore the full range in our Cardiovascular support collection.
[products:bilovit-thistle-oil-cold-pressed-500-ml, bilovit-camelina-oil-cold-pressed-500-ml, olvita-cold-pressed-sunflower-oil-unpurified-1000-ml, olvita-cold-pressed-thistle-oil-unpurified-500-ml, olvita-slezanese-rapeseed-oil-cold-pressed-non-purified-250-ml, olvita-cold-pressed-black-cumin-oil-unpurified-250-ml] [note:All products at Medpak are shipped from within the European Union — fast delivery, no customs fees, to customers across Europe.]
