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Healthy fats - advice

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Choose healthy oils when cooking, such as rape seed oil or liquid fats made from rapeseed oil, and healthy sandwich spreads. Look for the Keyhole symbol.

Find your way – how to make it work

Use oil for frying

Rapeseed oil and olive oil, like liquid fats, are ideal for frying.

Butter perhaps?

Sure, it's fine to enjoy a little butter now and again, but oil or liquid fat is nearly always just as good for cooking and baking. 100 grams of butter in a recipe is equivalent to around 1 decilitre of liquid fat.

Enjoy av vinaigrette

Bring out the flavour of your salad with avinaigrette. Blend some rapeseed or olive oil with vinegar, garlic, dried herbs and a little salt and pepper – quick and tasty!

Nuts and seeds with fabulous fat

Cooking fats aren't our only source of "good" fat – nuts and seeds are full of healthy fats too. These are great in a pesto sauce, in salads or as snacks. Choose the unsalted varieties, of course.

Watch out for the Keyhole

The Keyhole symbol makes it easier to find cooking fats containing "good" fat.

The Keyhole

For your health

Our bodies need fat, but it has to be the right kind. Oils and other cooking fats carrying the Keyhole symbol contain unsaturated fats, and it's good to eat more of these. Rapeseed oil contains particularly healthy omega-3 fat, which our bodies can't create. But all fats are heavy on the calories. So we have to cut back on the less healthy fats so that we've got space for the healthier varieties. Saturated fat is less good for us and can be found in products such as butter and palm oil, and in coconut oil as well.

Research has clearly shown a reduced risk of cardiovascular disease when some saturated fat is swapped for unsaturated fat.

For the environment

Rapeseed oil and olive oil generally have less of an impact on the environment than palm oil, which is found in some cooking fats. Read the packaging! There are a number of accredited oil palm plantations offering more sustainable cultivation. Butter has more of an impact on the environment than oils, but at the same time it can help bring about a rich agricultural landscape and biodiversity. In organic farming only a very small number of chemical pesticides can be used.

Eco-smart food choices/Edible fats

Adults