A healthy alternative to fat or often considered the number one enemy of a slim figure and health in general. Excessive use is considered to be the main cause leading to a number of cardiovascular diseases, as well as overweight. There is much debate about which fats lead to health problems. Until recently, butter and lard were completely forgotten – especially by people with heart problems, as they were said to cause high cholesterol and plaque buildup in blood vessels.

According to recent studies, they are the better choice among vegetables fat sources – much more than margarine, palm oil, sunflower oil. And while for the listed types of products there are a number of disputes about their usefulness, for some others there is no doubt that they are a definite healthy alternative.

Nuts are the best source of useful fats

All research is clear that the trans fats in nuts is the most beneficial for health. However, it is important to eat them raw, as the fat in them does not withstand heat treatment. The fat in most nuts is about 50-70%, calculated for every 100 grams. They contain a lot of protein, amino acids, vitamins, minerals and fiber.

  • Seed fat
  • Olive oil
  • Coconut oil
  • Palm oil
  • Nuts

Particularly preferred for consumption are walnuts, almonds, hazelnuts, cashews, peanuts, macadamia nuts. Seed fat Seeds are no less valuable source of useful fats. The most commonly consumed seeds in our country are pumpkin and sunflower. Unfortunately, in most cases they are baked, which is the unhealthy option.

Seeds, like nuts, should be eaten raw to preserve valuable fats, minerals, vitamins, omega-3 and 6 fatty acids and other beneficial components. It is highly recommended to eat flax, sesame, hemp seeds and others. Olive oil and olives It is indisputably proven that the fats provided by olives and the olive oil extracted from them are extremely useful.

What are the substitutes for animal fats

The best and highest quality olive oil is Extra Virgin. Better choose it over olive oil, which is a combination of refined and unrefined olive oils. Eating canned olives will also provide healthy fats. It is good that the olives have undergone minimal processing.

Coconut oil There is much controversy surrounding this source of fat, but at the moment the prevailing opinion is that it is one of the best substitutes for harmful fats. It can be used to cook, put in coffee, eat directly with a spoon or even spread on a slice. Coconut oil is also said to help burn fat and reduce body weight.