ESTRALAFats are essential to the body — they build cell membranes, transport vitamins, are a source of energy and material for producing important molecules. The mistake of dietary fads was to lump them all together. The key question is not „whether fat", but „which fat".
A short map of fats
- Unsaturated (mono- and polyunsaturated) — including olive oil, rapeseed oil, nuts, fish, Omega‑3 sources. Generally beneficial.
- Saturated — animal fats, butter, coconut and palm oil. Needed in small amounts, but an excess can be problematic.
- Trans — a special category, largely industrial, regarded as the most harmful.
Trans fats — a league of risk all their own
Industrial trans fats are formed during the partial hydrogenation of vegetable oils. They were found in many confectionery products, hard margarines, fast foods and deep-fried products. Why are they so dangerous? Because they affect the lipid profile unfavourably from two sides at once — they raise „bad" LDL cholesterol and lower „good" HDL.
The WHO wants to eliminate them
The World Health Organization considered industrial trans fats harmful enough to launch a global initiative to eliminate them from the food chain. In the European Union there is a limit on the content of industrial trans fats in food.
Saturated fats — a question of moderation
Here the picture is more nuanced than with trans fats. Most guidelines recommend limiting saturated fats (especially replacing them with unsaturated ones), linking their high intake to raised LDL cholesterol levels. At the same time, scientists are still debating the details. The practical consensus, however, is stable: replacing some saturated fats with unsaturated ones is a good move for the heart.
The simplest kitchen rule: the more processed and hardened the fat, the more cautious you should be. The more natural and liquid at room temperature, the usually better.
So what to eat instead
- Olive oil and rapeseed oil instead of hard margarines and lard for most uses.
- Nuts and seeds as a snack instead of bars and confectionery.
- Fish and plant sources of Omega‑3 as a regular part of the diet.
- Avoid deep-frying and reusing the same oil repeatedly.
Where does Omega‑3 fit in
Changing the fat profile of your diet is not only about „subtracting" the bad ones, but also „adding" the good ones. Omega‑3 fatty acids — including plant-based ALA — are among the fats worth consciously including. Importantly, for ALA there is a health claim approved in the EU regarding the maintenance of normal blood cholesterol levels (with an intake of 2 g per day) — one of the few such strongly established claims in the world of supplements.
The key points at a glance
- What matters is the type of fat, not merely its presence.
- Industrial trans fats are the most dangerous — the WHO is working towards their elimination.
- Saturated fats are worth limiting and replacing with unsaturated ones.
- Omega‑3 (including plant-based ALA) are fats worth consciously adding.
Adding good fats to your diet?
ESTRALA Pure ALA is a plant-based Omega‑3 in a stable ester form — a convenient, daily way to top up alpha‑linolenic acid.
Sources and further reading
- WHO. REPLACE — action package to eliminate industrially-produced trans-fatty acids.
- EFSA. Health claim regarding ALA and the maintenance of normal blood cholesterol levels.
- Mozaffarian D. et al. Trans fatty acids and cardiovascular disease. N Engl J Med (2006).