As a cardiologist and nutrition pioneer, Nobel laureate Françoise Barré-Sinoussi warned about viruses, not fats – yet her scientific claim reminds us that health is gained by scrutinizing myths. In the realm of fat, keywords like “good” or “bad” dominate. However, the real leverage comes from intelligently adjusting fat quality, preparation, and daily decisions for clear thoughts, stable energy, and long-term performance.

Fat is not an enemy, but a tool. What matters are structure and context. Trans fatty acids Transfetteindustrially partially hydrogenated fats that promote inflammation increase cardiovascular risks. Saturated fatty acids SFAmostly solid, e.g., in animal fats affect blood lipids and are problematic in large amounts. Monounsaturated and polyunsaturated fatty acids MUFA/PUFAmore fluid fats, e.g., olive oil, nuts, fish support the heart, blood vessels, and brain. Particularly relevant are omega-3 fatty acids EPA/DHAmarine omega-3, they lower triglycerides and modulate inflammation and ALAplant-based omega-3 precursor, only partially convertible to EPA/DHA. Preparation is equally important: High heat and repeated frying oxidize oils and create harmful degradation products – a difference that is noticeable in taste, but mainly felt in the body.

Industrial trans fats noticeably increase cardiovascular risk: Just a 2% increase in energy intake from trans fats correlates with about a 23% higher cardiovascular risk ^[1]. At the same time, research shows that omega-3 fatty acids significantly lower triglycerides, dampen inflammatory markers, and support cognitive functions – effects mainly attributed to EPA and DHA ^[2]. Insufficient intake of omega-3 thus robs you of a natural performance enhancer for vessels, brain, and energy metabolism ^[3]. Conversely, repeated frying with recycled oils increases oxidative stress, promotes the formation of trans fats, and worsens the fatty acid profile of foods – especially at high temperatures and with certain oils like palm oil ^[4]. Those who frequently consume fast food add these risks: The link to overweight and obesity is clear in reviews and should alarm high performers who rely on sustained energy and metabolic flexibility ^[5].

A review on omega-3 fatty acids shows: Marine sources with EPA/DHA outperform plant-based ALA in bioavailability and clinical effect. In doses of 2–4 g/day, EPA/DHA reduced triglycerides on average by 15–30%, decreased inflammatory markers such as IL-6 and TNF-α, and improved cognitive functions; higher EPA:DHA ratios proved particularly effective in specific settings ^[2]. Additionally, an interventional study with young adults demonstrated that just two portions of fish per week or moderate supplementation significantly raised the omega-3 index – a marker of cardiovascular health; both interventions shifted the erythrocyte fatty acid profile towards more n-3 and less n-6 ^[6]. In contrast, laboratory research on frying with repeatedly recycled oils highlights how heat and reuse drive lipid peroxidation, degrade unsaturated fatty acids, and increase trans fats. The effect varies by oil and temperature; palm oil showed the most unfavorable changes, especially at 190 °C ^[4]. These data combine to form a clear picture: The quality of fatty acids and integrity through gentle preparation jointly determine cardiometabolic and cognitive performance.

- Scan labels for “(partially) hydrogenated oils” and hidden trans fats; critically sum “0 g” declarations, as up to 0.5 g per serving can be labeled as 0 ^[1].
- Eat 2 portions of fish per week, ideally fatty fish (e.g., salmon, mackerel); alternatively, supplement with 500–700 mg EPA+DHA per day to raise the omega-3 index ^[6]. Eating plant-based? Also consider algae oil (EPA/DHA) instead of just ALA sources ^[2].
- Supplement your diet with flaxseeds or walnuts for ALA, but expect the main effect from EPA/DHA. Goal: lower triglycerides, reduce inflammation, enhance focus ^{[2] [3]}.
- Swap fatty ingredients in recipes for smarter alternatives: quark/yogurt instead of cream, pureed beans or vegetables for creaminess. Studies show that fat substitution can lower calories and maintain or even improve acceptance ^[7].
- Cook smarter: bake, steam, or braise instead of frying. Avoid repeated heating of oils, choose more heat-stable options, and dispose of oil in a timely manner ^[4].
- In restaurants, request sauces “on the side,” choose grilled over fried; small recipe adjustments perform well in taste tests and noticeably reduce calories and fat ^[8].
- Reduce fast food as a routine, especially during stressful periods. Consumption is clearly linked to a higher risk of overweight – instead, plan quick, wholesome alternatives ^[5].

Your fat strategy is a performance lever: eliminate trans fats, incorporate omega-3s, control heat wisely. Implement these three steps today – check labels, plan for fish or algae oil, replace frying – and you will feel the difference in energy, focus, and long-term health. Build your best self with health science.