The idea that fat is harmful to the heart and blood vessels arose in the early 20th century. At the time, researchers observed in animal experiments that a diet very rich in cholesterol can lead to vascular changes. This observation was later transferred to humans – even though it had originally been made in herbivores.
In the middle of the century, this gave rise to the so-called "fat hypothesis": the more fat you eat, the greater the risk of cardiovascular disease. This idea shaped nutritional guidelines, textbooks and public campaigns for decades – often without clear scientific evidence.
Dietary recommendations and the low-fat turn
In the 1970s, several Western countries officially recommended for the first time to drastically reduce fat and increase the proportion of carbohydrates. This was meant to lower the risk of heart disease.
In the following decades this recommendation was adopted worldwide – low-fat products were regarded as healthy, while butter, meat or eggs were considered risky.
In hindsight, however, it turns out:
although fat consumption fell, obesity and metabolic diseases continued to rise. At the same time, the consumption of sugar and processed carbohydrates increased significantly.
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What later research revealed
From the 2000s onwards, many of these old assumptions were re-examined – this time in considerably larger, international studies.
The results showed:
- the total fat content in the diet is not automatically associated with a higher risk of disease.
- A very carbohydrate-rich diet can even be more unfavourable in the long term, particularly when it contains many refined products.
- What matters is not how much fat you eat, but which kind.
These insights led, in many countries, to a reassessment: fat is not fundamentally unhealthy, but an important component of a balanced diet.
Fat is essential to life
Fat provides energy, protects organs, serves as a building material for cell membranes and is important for the absorption of fat-soluble vitamins (A, D, E, K). It also plays a central role in hormone formation and in inflammatory processes.
Today a distinction is made:
Saturated fats
These occur above all in animal products such as butter, meat and milk. In moderate consumption they are not considered harmful to health when they are part of an overall balanced diet.
Unsaturated fats
These are found in vegetable oils, nuts, avocados or oily fish. They support heart and metabolic health and are considered particularly valuable.
Trans fats
These arise during the industrial hardening of oils or during deep-frying. They are considered demonstrably unhealthy and should be avoided as far as possible.
What we can learn from this
The fear of fat arose from a combination of early observations, political pressure to act and oversimplified messages. Nutrition was reduced to individual nutrients – and in the process, it was lost sight of that it is about the overall picture.
Today it is clear:
- fat is an essential component of a healthy diet.
- Quality, origin and processing are more decisive than the mere quantity.
- A moderate proportion of fat, with an emphasis on natural and unrefined sources, supports health.
Conclusion: back to a natural balance
After decades of uncertainty, it can be said: fat is neither foe nor miracle cure – but a central nutrient that should be chosen with care.
If you consume fat from natural sources, in moderate amounts and as part of a balanced diet, it can support you in your health and performance.
Less fear, more awareness – that is the key to a healthy relationship with fat.
