© Freepik
Healthy oils have a high content of polyunsaturated fatty acids.
March 24, 2026
Birgitta Dunckel
Olive, rapeseed, or linseed oil? Fats are important for the body. But which oils have a particularly positive effect on the body? And which should be avoided?
Many people try to cut out fat because they worry about heart disease or weight gain. But that’s a mistake: fats are essential. What matters most isn’t how much fat you eat, but the type of fat you choose.
High-quality oils provide valuable nutrients, support your metabolism, and help keep you feeling full for longer. At the same time, some fats should be consumed in moderation.
In this article, you’ll learn what really matters.
The healthiest oils are plant-based oils that are high in unsaturated fatty acids. Canola oil, olive oil, and flaxseed oil are particularly beneficial, as they support heart health and have anti-inflammatory properties.
Fats fulfill a variety of central tasks in the body. They help absorb the fat-soluble vitamins A, D, E, and K and provide energy. Additionally, they are involved in hormonal processes and support the nervous system.
An often underestimated advantage: fats ensure that we stay full longer after eating. Especially in combination with proteins, they can prevent cravings and help keep blood sugar levels stable.
Not all fats act the same in the body. The crucial difference lies in their composition.
Unsaturated fatty acids are considered particularly healthy. They can have a positive effect on the heart and vessels, have anti-inflammatory effects, and favorably influence cholesterol levels. Some of them are even essential – this means the body cannot produce them itself and relies on intake through food. These include mainly omega-3 and omega-6 fatty acids.
Saturated fatty acids, on the other hand, are often criticized. In fact, excessive consumption can increase the risk of cardiovascular diseases. At the same time, they also fulfill important functions in the body, such as being part of cell structures. Therefore, it's not about avoiding them completely, but finding the right balance.
Find a DoctorSearch the network for suitable specialists and contact them directly
A simple guideline: Plant-based fats should make up the largest proportion, while animal fats should be consumed in moderation.
The processing of an oil also has a major impact on its quality and use.
Cold-pressed, virgin oils are produced particularly gently. This preserves not only the natural taste but also valuable vitamins and secondary plant compounds. They are ideal for cold dishes, such as salads or dressings. However, when strongly heated, they lose their positive properties and can become unstable.
Refined oils, on the other hand, are purified under the influence of heat. Although some ingredients are lost, they are significantly more heat-stable and have a neutral taste. This makes them the better choice for frying, cooking, or deep-frying.
Some oils stand out for their particularly beneficial fatty acid profiles and are well suited for everyday use.
Canola oil is considered a true all-rounder. It offers a balanced ratio of omega-3 and omega-6 fatty acids, is highly versatile, and works well for both cold dishes and cooking.
Flaxseed oil is especially rich in omega-3 fatty acids and may support heart and vascular health. However, due to its sensitivity, it should only be used in cold dishes.
Olive oil is a staple of the Mediterranean diet and rich in monounsaturated fatty acids as well as antioxidant plant compounds. It has been linked to positive effects on heart health and inflammation.
Walnut oil and pumpkin seed oil also provide valuable fatty acids and beneficial plant compounds. Because of their intense flavor and low heat tolerance, they are best suited for cold dishes.
Coconut oil:Although often marketed as a superfood, it consists of over 80 percent saturated fatty acids. Frequent consumption increases the risk of cardiovascular diseases because it can significantly raise total cholesterol and unfavorable LDL (low density lipoprotein) in the blood.
Palm oil and palm kernel oil:It has a spreadable consistency at room temperature, is heat stable, long-lasting, and neutral in taste. Due to these positive properties, it is very commonly used in the food industry.
Unfortunately, it is rich in saturated fats, and the production of palm oil is rightly criticized for environmental destruction and human rights abuses.
Fats have had a bad reputation for a long time when it comes to weight gain. However, they actually play an important role in healthy eating habits.
Since fats are digested more slowly than carbohydrates, they provide a longer-lasting feeling of fullness. This can help avoid overeating and cravings. So, the key is not to avoid fats, but to choose the right types and amounts.
Fats are an indispensable part of a balanced diet. What matters is to rely on high-quality sources and find a good balance.
Plant oils rich in unsaturated fats – like canola oil, olive oil, or flaxseed oil – should regularly be on the menu. Saturated fats, on the other hand, should be consumed consciously and in moderate amounts.
There is no single "healthiest" oil. However, canola oil, olive oil, and flaxseed oil are particularly recommended as they contain many unsaturated fatty acids. The key is a varied use of different oils.
Yes, olive oil is considered very healthy. It contains many monounsaturated fatty acids and antioxidant plant compounds that can have positive effects on the heart and blood vessels. Extra virgin olive oil is especially high-quality.
Omega-3 fatty acids are essential, meaning the body cannot produce them itself. They support heart health, have anti-inflammatory effects, and play an important role in brain and cell functions.
Yes, to some extent. Fats provide a long-lasting feeling of satiety and can help avoid cravings. However, the total amount and quality of fats are crucial.
Coconut oil is not inherently unhealthy, but it contains many saturated fats. Frequent consumption can negatively affect cholesterol levels. Therefore, it should be used in moderation.
Both have their advantages. Cold-pressed oils contain more nutrients and are suitable for cold dishes. Refined oils are more heat stable and therefore better for frying and cooking.
