Kuti mupindule kwambiri ndi mafuta anu azamasamba, muyenera kusankha njira yabwino yophikira. Choyamba, muyenera kudziwa kutentha kwa kuyaka (kupangira utsi) wamafuta. Chifukwa mafuta akayamba kusuta ukatenthedwa, zikutanthauza kuti mipweya ya poizoni ndi zopitilira muyeso zowopsa zimapangidwa mmenemo.
Mafuta osatsitsika ozizira osasankhidwa, monga maolivi owonjezera a maolivi, amatha kuthiridwa bwino mu saladi ndi zakudya zopangidwa kale, koma pewani kuzikonza pamalo otentha kwambiri.
Gwiritsani mafuta a kokonati (mafuta odzaza ndi opatsa thanzi komanso ma chain triglycerides), mafuta owonjezera a maolivi (namwali), mafuta avocado, mafuta a mpunga mafuta, komanso mafuta pang'ono. Gome kuyerekezera kutentha kwa mafuta ophikira kumapeto kwa lembalo kukuthandizani kuzindikira.
Chachiwiri, ndibwino kusankha mafuta okhala ndi omega-3 fatty acids ambiri ophikira pamazizira otsika kapena owonjezera pazakudya zopangidwa kale ndi mavalidwe a saladi, popeza amathandizira thanzi lamaselo ndikuchepetsa chiopsezo cha sitiroko ndi mtima. Amadziwikanso ndi zotsutsana ndi zotupa.
Omega-6s amafunikanso kuti akhalebe osungika pamakoma a cell ndikupereka mphamvu ku minofu ya mtima. Koma mafuta owonjezerawa amatha kupangitsa kutupa m'thupi. Mulingo woyenera wa omega-3 ndi omega-6 kwa ife ndi 1: 3, koma chakudya chamakono chokhala ndi mafuta oyenga kwambiri chimaphwanya chiwonetserochi - mpaka 1:30.
Kuphatikiza apo, mafuta ophika okhala ndi omega-9 fatty acids ndi othandiza kwambiri. Amawonedwa ngati "osasinthika": thupi la munthu limadzipangira lokha, koma pang'ono pang'ono. Kugwiritsa ntchito omega-9 (monga oleic acid) kumachepetsa chiopsezo cha matenda amtima, atherosclerosis, komanso kumathandiza kupewa khansa.