Fat is a proven source of energy and a carrier of many vitamins. It builds cell membranes, it is necessary for the production of adrenocortical hormones and sex hormones. For your body to function efficiently, it needs seven tablespoons of fat every day. They may be margarine (I do not recommend the trans-qazar isomer content for the art), olive oil, butter, and even lard. However, there is one thing “but you have to deal with fat properly, otherwise it may harm you! 


Here you can find healthy fats – CLICK



BUTTER 100 g = 660 kcal 

100 g provides 75 g of fats, including 44 g saturated fatty acids, 23 g monounsaturated and 2 g polyunsaturated. 

What to spread breads for, stewing vegetables, soups; provides easily digestible milk fat with antioxidant properties, moisturizes the skin, regenerates the gastrointestinal epithelium and promotes the development of a good intestinal bacterial flora 

For whom ulcers, pregnant and lactating women, small children. 

Not for fat people, those with hypertension and atherosclerosis, and those who are allergic to milk protein 

MIXTURES OF BUTTER AND OIL 100 g = 540 kcal 

provides about 64 grams of fat, including 30 grams of saturated fatty acids, 20 grams of monounsaturated acids, 8 grams of polyunsaturates. 

What to spread bread for stewing, baking and frying; tastes like butter, and has less calories, cholesterol and saturated fat than it does, but I think it contains a lot of trans isomers resulting from the chemical and thermal processing of the product 

Not for those struggling with overweight and with elevated cholesterol levels, hypertension and milk protein allergies. 

MARGARINE LOWERING CHOLESTEROL LEVEL (Benecol, Flora Pro-Active) 100 g = 660 kcal 

100 g provides 60 g fat, including 18 g saturated fatty acids, 30 g monounsaturated and 12 g polyunsaturated 

where to spread bread, stew vegetables and meat; reportedly 2 tablespoons a day lower the level of bad cholesterol in blood by 10-15% in three weeks! 

for whom for people with high cholesterol and triglycerides, infarcts 

not for extremely economical)) and those suffering from diseases of the digestive tract 

MARGARINE 100 g = 660 kcal (I personally do not recommend trans -isomers) 

100 g provides 60 g of fat, including 12 g of saturated fatty acids, 16 g of monounsaturated and 29 g of polyunsaturated, for which to spread bread, stew vegetables, baking cakes, soups for whom for people with high blood pressure (protects against atherosclerosis), not for Allergies (contains preservatives, colors) and people who like fried dishes (polyunsaturated acids turn into high-temperature free radicals!) 



LARD 100 g = 880 kcal (in my opinion the best fat for long frying still coconut oil) 

100 g provides 99.5 g fat, including 45 g saturated fatty acids, 44 g monounsaturated and 8 g polyunsaturated 

what to fry meat and fish for; lard shortens the time of frying, does not sink into meat, does not change into poison under the influence of temperature 

for whom for healthy people 

not for children, the elderly, people with elevated cholesterol, obese and suffering from liver disease

OLIVE OIL 100 g = 880 kcal 

provides 99.6 g fat, including 15 g saturated acids, 70 g monounsaturated, 11 g polyunsaturated, for making salad dressings, mayonnaise, for stewed and raw vegetables, soups, for frying (short – up to 120 degrees C) vegetables, meat, cakes, pasta, the best olive oil (virgin olive oil on the label) For Dlaytskich) 

SUNFLOWER OIL 100 g = 880 kcal (Remember that polyunsaturated fatty acids in excess exaggerate prostate and cause inflammation org. – generally not good for us) 

provides 100 g fat, including 11 g saturated fatty acids, 19 g monounsaturated and 65 g polyunsaturated, including salads, vinaigrette sauce, mayonnaise filming; reduces the level of total cholesterol, prevents atherosclerosis for whom for people with high cholesterol and having skin problems (reduces the secretion of sebaceous glands, nourishes the skin) not for those who like fried foods; polyunsaturated fatty acids under the influence of temperature turn into free radicals that can cause cancer!) 

RAPE OIL 100 g = 880 kcal 

100 g provides 100 g of fat, including 6 g of saturated fatty acids, 61 g of monounsaturated and 29 g of polyunsaturated, to which the stewing of vegetables and meat, soups, sauces, frying fish (but let the meat fry longer) already non-oxidation (need higher temp than olive oil but that’s not what lard)) 

for whom for people with high cholesterol, acne, deficiencies of vitamins E and A 

ATTENTION! may contain erucic acid accused of causing cancers) 


Fatty acids are saturated in butter, cream, meat, and lard. Eat no more than 20 g per day, because their excess leads to cardiovascular disease 

monounsaturated in olive oil, rapeseed oil. Eat from 17 to 24 (maybe a little more) g a day, because they keep bad cholesterol in check 


omega 3 are in fatty fish, rapeseed and sunflower oils, margarines. Eat 1-3 g per day (I am about 6g), because it inhibits the formation of venous thrombi 

omega 6 are in evening primrose oil, borage, sunflower. Eat 5-10 g per day, because they lower the level of bad cholesterol 

Of course, depending on the diet, we consume various fatty acids. during the day (do not suggest what I wrote on the top because it is the optimal content around 111) we know for example that on CKD we need more saturated fats. 

Only a few types of fat were moved but I wanted to show here that lard is not a bad fat and is even a better fat for frying (longer) than margarine or butter. Do not, however, take this fast as suggestions to eat a long, full-bodied meat in deep lard … If it’s fried on it (or coconut oil), but no one says often. 


You can read also: The role and qualities of fat in the diet

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