Which Fats to Opt for When Preparing Holiday Meals, Cakes, and Salads
Mateusz Pawlak
2026-03-24
6 min. read
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The preparation of holiday meals is not limited to the traditional aspect, but also provides a unique chance to ensure the quality of ingredients that influence the taste and nutritional value of the dishes. The selection of fats that are a key component in most holiday treats - from fried fish to baking and salad - is of paramount importance here. Carefully chosen fats not only enhance the flavor of the dishes, but can also offer health benefits, provided they are of high quality. It is important to pay attention to the type of fats, their use, and select those that best suit the character of holiday meals.
Types of fats and their impact on health
Fats of plant origin, particularly those rich in monounsaturated fatty acids, support heart and brain function. Extra virgin olive oil and rapeseed oil are excellent sources of healthy fats that are antioxidant and have beneficial effects on the body (S. Kazaz et al. 2021). Polyunsaturated fats, found in flaxseed or sunflower oil, provide valuable omega-3 and omega-6 acids that are crucial for the proper functioning of the circulatory system and brain health. Due to their sensitivity to high temperatures, they are best used cold. Animal fats are characterized by a high content of saturated fatty acids, whose excessive consumption is associated with an increased risk of cardiovascular diseases and lipid disorders, including elevated LDL cholesterol levels („bad” cholesterol). According to the dietary recommendations for the Polish population, the consumption of saturated fatty acids should be limited to a minimum to reduce health risks (M. Jarosz et al. 2020). Therefore, the selection of the right fats has a significant impact on our health. By making a wise choice of vegetable oils and animal fats, we can take advantage of health benefits and at the same time minimize the risk associated with their excess.
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