In 2013, Denmark became the first country in the world to practically ban industrially produced trans fats from food – a turning point that influenced dietary policy worldwide and brought heart health into focus ^[1]. While researchers and nutritionists in public health agencies played a significant role behind the scenes in education and implementation, an old narrative persisted in everyday life: fat is the enemy. It's time to debunk this myth with current science – and to rediscover healthy fats as tools for performance, longevity, and heart health.

Fats are not just fats. Unsaturated fatty acids monounsaturated/polyunsaturatedfatty acids with one or more double bonds, e.g., in olive oil, nuts, fish support heart and metabolic health. Saturated fatty acids SFAfatty acids without double bonds, found in animal fats and some tropical oils often increase LDL cholesterol with high intake. Trans fats TFAindustrially hardened fats in some baked and fast foods increase inflammation and vascular damage. Cholesterol in food Dietary Cholesterolcholesterol that we eat has a lesser impact on blood cholesterol than SFA – an important difference for practice ^[2]. For high performers, not only LDL matters, but the overall profile: Apolipoprotein Bmarker for atherogenic particles, non-HDLall "bad" lipoproteins combined, and inflammatory markers sharpen the risk picture ^[3].

Cardiovascular health benefits when unsaturated fats are preferred and trans fats are avoided. An AHA compilation shows that diets rich in vegetables, whole grains, high-quality proteins, and unsaturated fats – while simultaneously reducing ultra-processed foods – lower cardiovascular risks and support weight management as well as blood pressure control ^[4]. Avocados lower LDL and slightly reduce systolic blood pressure in meta-analyses – small but cardioprotective levers ^[5]. Extra virgin olive oil improves lipid profiles and oxidative stress and is associated with fewer cardiovascular events ^[6]. Conversely, trans fats increase atherogenic lipids and damage vascular tissue – a clear risk factor ^[7]. Fatty fish provides omega-3 fatty acids, which reduce inflammation and support the heart, brain, and immune system ^[8].

Historically, the diet-heart hypothesis dominated the discourse: saturated fats and cholesterol were considered the main drivers. Today, the evidence is more nuanced. A review traces the shift, emphasizing that apolipoprotein B, non-HDL, and the triglyceride-to-HDL ratio better reflect metabolic risks than LDL alone. At the same time, refined carbohydrates, industrial trans fats, and certain fatty acid patterns emerge as key drivers, while blanket demonization of saturated fats falls short ^[3]. For practice, this means: focus on overall patterns, not a single nutrient dogma.
Regarding dietary cholesterol, an established analysis shows: excess saturated fats most strongly drive serum cholesterol, while the contribution of dietary cholesterol is smaller. Plant oils with low SFA are considered heart-friendly; however, tropical oils (e.g., coconut, palm) raise serum cholesterol similarly to animal fats – despite the absence of cholesterol – and should therefore be used sparingly ^[2].
Political measures against trans fats provide a blueprint example for prevention: systematic reviews demonstrate that legislative bans effectively eliminate trans fats and are likely to reduce heart diseases – with the greatest benefits for vulnerable groups. Voluntary reformulations or labeling work, but are less effective ^{[1] [9]}.

- Replace butter and hard frying fats in daily life consistently with extra virgin olive oil: cold over salads, warm for steaming and frying at moderate heat. This promotes favorable lipid profiles and reduces oxidative stress ^{[6] [4]}.
- Incorporate a source of unsaturated fats daily: half an avocado in a lunch bowl or as a spread. This can lower LDL and systolic blood pressure – small, cumulative benefits for the heart ^[5].
- Plan two fish meals per week with fatty fish (e.g., salmon, mackerel, herring). For variety, alternate between fresh, frozen, and – when pressed for time – high-quality canned fish in olive oil. Pregnant women and children should avoid swordfish, bluefin tuna, shark, and pike due to methylmercury ^[8].
- Use nuts and seeds as a performance snack: 30–45 g of almonds, walnuts, or a mix with pumpkin and flax seeds provide healthy fats, fiber, and satiety – the better choice over chips for glucose and insulin stability ^[10].
- Strategically eliminate trans fats: avoid products with "hydrogenated" or "partially hydrogenated" fats in the ingredient list. Prefer freshly prepared, minimally processed foods – political measures have a broad effect, but your shopping decisions count every day ^{[1] [9]}.
- Reduce saturated fats intelligently, not dogmatically: more often choose unsaturated fat sources instead of fatty, heavily processed animal products and tropical oils. This improves LDL and blood pressure – also shown in adolescents without growth disadvantages ^{[11] [2] [4]}.

The next evolutionary stage of heart prevention shifts the focus from the "fat-is-bad" dogma to high-quality unsaturated fats, smart biomarkers, and real foods. We can expect new evidence that links ApoB, inflammatory markers, and dietary quality even more precisely with long-term risks – thereby strengthening personalized, practical strategies for longevity.