Chapter 1. Historical Perspective: We Demonized the Wrong Fat
The cause of cardiovascular diseases is not animal fat, but the excess of plant oils rich in omega-6. These fats cause inflammation and damage to blood vessels.
The Mediterranean diet is beneficial not because of fat restriction, but due to whole foods and olive oil.
New research confirms: saturated fats do not increase the risk of heart disease, while omega-3s, on the contrary, protect blood vessels.
Demonizing saturated fats is a mistake. The real threat is industrial oils and the excess of omega-6. For heart health, it is important to reintroduce whole fats into the diet and restore the natural balance.
Chapter 2. Dangerous Transit: The Rise and Fall of Trans Fats
The history of trans fats is an example of how marketing distorted science. Partially hydrogenated oils, invented for long shelf life, became a widespread cause of heart attacks and diabetes.
Margarine was promoted as a "healthy alternative" to butter, and food corporations and even cardiology associations supported this illusion for decades. Only by the end of the 20th century were trans fats recognized as dangerous and began to be banned.
Replacing natural fats with artificial substitutes has turned into a health disaster. Returning to whole foods is the only way to restore normal nutrition.
Chapter 3. Omega-3 and Omega-6: How Are They Related to Evolution?
The ratio of omega-3 to omega-6 defined human evolution. Omega-3, especially DHA, facilitated the development of the brain and nervous system.
Ancient people who consumed seafood had an ideal balance of fats, while the modern diet with an excess of plant oils has disrupted this equilibrium. The omega-6 to omega-3 ratio in modern diets has increased from 1:1 to 20:1, leading to chronic inflammation and diseases.
For brain and body health, it is necessary to restore the natural balance—more omega-3 from marine sources and less omega-6 from industrial oils.
Chapter 4. Healthy Fats—Healthy People: Time to Tame Omega-6
Studies of different cultures show that where the diet is high in omega-3 and low in plant oils, people are less frequently ill.
In Greenland and Japan, high levels of omega-3 are associated with a low risk of heart attacks and longevity. In countries dominated by refined oils, on the contrary, inflammation, diabetes, and obesity are on the rise.
Health begins with the right fats. Reducing omega-6 and increasing the share of fish, seafood, and whole fats is the key to reducing inflammation and strengthening the heart.
Chapter 5. Dietary Fats: What Is Beneficial and What Is Harmful for Heart Health?
The heart suffers not from fats, but from inflammation caused by an excess of omega-6 and a deficiency of omega-3. The right fats, on the contrary, protect blood vessels, stabilize blood pressure, and prevent arrhythmias.
Omega-3 (EPA and DHA) reduce inflammation, lower blood viscosity, and the risk of thrombosis, while omega-6 makes blood vessels stiff and inflamed.
Alpha-linolenic acid from plants poorly converts to active forms, so the main sources should be marine fish and seafood.
Extra virgin olive oil is also important: it protects blood vessels from oxidation and reduces the risk of stroke.
Cholesterol itself is not an enemy—its oxidized variant, which arises from excess sugar and industrial oils, is dangerous.
It is not the quantity of fat, but its quality that determines heart health. Reduce omega-6, avoid refined oils, and more often include fish, eggs, butter, and olive oil.
Chapter 6. Omega-3 vs. Omega-6: Fats for Regeneration, Not Degeneration
The balance of omega-3 and omega-6 determines the body's ability to recover. Omega-3 builds the brain, nerves, and cells, while an excess of omega-6 causes inflammation and tissue destruction.
For children, omega-3 is critically important for brain growth and intelligence; their deficiency is associated with ADHD, autism, and anxiety.
In adults, a lack of omega-3 leads to depression, cognitive decline, and Alzheimer's disease, while the peroxidized products of omega-6 exacerbate neuronal destruction. This same imbalance increases the risk of allergies, asthma, and cancer.
Omega-3s are fats of recovery, omega-6s are a source of inflammation. To protect the brain and cellular energy, it is necessary to daily obtain EPA and DHA and eliminate industrial oils.
Chapter 7. Fats That Make You Slim and Fats That Make You Fat
Weight is influenced not by the amount, but by the type of fats. Omega-3s accelerate metabolism and promote fat burning, while an excess of omega-6 causes inflammation and weight gain.
With a deficiency of omega-3, insulin sensitivity is impaired, appetite increases, and metabolic syndrome develops.
Docosahexaenoic acid (DHA) regulates mitochondrial function and supports thermogenesis—the body's ability to burn energy. Omega-3s help maintain muscle mass, which boosts basal metabolism and protects against age-related obesity. Regular consumption of marine fats increases energy and endurance.
It is not fat that makes a person fat, but inflammation. To activate fat burning, it is necessary to reduce omega-6 and increase omega-3 from marine sources—this restores metabolism and energy.
Chapter 8. Not Just Fish Oil: A Guide to Lesser-Known Oils and Supplements
In addition to fish oil, other fats that support energy and cell regeneration are important.
An excess of omega-6 disrupts balance and increases inflammation, while stable fats like MCT provide clean energy without fat accumulation. Medium-chain triglycerides quickly convert to fuel and help the body switch to fat-burning mode.
Coconut oil is the main source of MCT: it is stable when heated, has antimicrobial properties, and is safe for cooking.
Unsaturated fats (especially omega-3 and omega-6) oxidize quickly, so it is important to consume them fresh and protect them with antioxidants, such as vitamin E. Saturated fats, on the other hand, are stable and safe for frying.
Health requires not only omega-3 but also stable, clean fats—coconut, MCT, and phospholipids. Avoid oxidized oils and maintain a balance between energy sources and substances for cell regeneration.
Chapter 9. What to Eat: The Right Foods for the Right Fats
Healthy fats should come from whole, natural foods, not from refined oils.
Fish from cold seas, shellfish, and seaweed are the best sources of active omega-3 (EPA and DHA). They protect blood vessels and the brain, especially if the product has not been processed.
Nuts and seeds are beneficial in their whole form—they are rich in fiber and antioxidants that protect fats from oxidation. Flaxseeds provide a plant-based form of omega-3, but they need to be consumed freshly ground.
Refined oils like sunflower and corn oil are advised to be completely excluded, replacing them with olive, coconut, and avocado oil.
Grass-fed meat and dairy products contain more omega-3 and less inflammatory fats than grain-fed products. Therefore, preference should be given to farmed and unprocessed products.
Beneficial fats come from natural sources—fish, nuts, seeds, olive, and coconut oil. The less processing, the more benefits and less inflammation.
