Healthy Cooking Oils and Healthy Fats Really Do Exist

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Healthy Cooking Oils and Healthy Fats

As mentioned previously in our introduction to healthy fats and healthy cooking oils , they are a necessary part of our healthy eating lifestyle. They can be found in a variety of foods and forms. Without them our body would not be able to effectively absorb Vitamins A, D, E, and K.

Now that we know all fats are not created equally, let's start with talking about monounsaturated fats. These can be found in nuts such as almonds, peanuts, and pecans. Eating a lot of these will go a long way to keeping down our bad cholesterol (also known as LDL cholesterol). That is why it is quite common for monounsaturated fats to be referred to as heart healthy fats. Also included in this group are olives and olive oil. In particular cold pressed extra virgin olive oil. Extra virgin olive oil is best when used in making fresh salad dressings, marinades, and quick sautéed foods. The avocado and avocado oil are also great sources of monounsaturated fat.

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The other unsaturated fat is the polyunsaturated fat. Within this group you have Omega 3 and Omega 6 fats. Sources of Omega 3 fats include salmon (wild caught), tuna, sardines, and flax seeds. Omega 3 fats are considered a great natural anti-inflammatory. They are known for lowering blood pressure, improving brain function, and help in weight loss when incorporated in a wholesome healthy eating plan. Ideally, these oils should be used at refrigerated to room temperature, in order to maximize their health benefits. The compounds that make Omega 3 fats the nutritional powerhouse that they are can be susceptible to losing their effectiveness when exposed to high heat.

Omega 6 fats are commonly found in our diets, and we do not usually have to go out of our way to find them. They can be found in margarine, corn oil, sunflower oil, and soybean oil. As you can see these are ingredients that are used quite often in processed foods or as ingredients in our kitchens when we cook. In fact, it would probably be a good idea to take a conscious look at cutting back on the intake of Omega 6 fats. I am not saying that these are not healthy cooking oils. However they do need to be consumed in moderation, since they are so readily available.

Saturated Fat is also something that can typically be found in foods we typically eat. For the most part, saturated fat is not a vital source of nutrition and should be eaten on a limited basis. It can typically be found in full fat dairy products, meats, and processed foods. Much like anything else, there are exceptions to every rule. Coconuts and in particular Extra Virgin Coconut Oil is a healthy fat that contains saturated fat. In addition to being healthy cooking oil, it also has antibacterial and antiviral properties.

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The one type of fat that should be avoided at all costs is referred to as Trans Fats. These are fats manufactured to create shelf stable foods for the grocery store, and are also sold in the form of household cooking oils. Trans Fat can be identified by the word "hydrogenated", or the words "partially hydrogenated" in the list of ingredients on a product. Margarine and various vegetable shortenings are also comprised of Trans Fat. Various studies have shown that they are a leading cause for increased heart disease, and many other medical conditions. This definitely does not make the list of healthy cooking oils, and is being phased out in food preparation at many dining establishments.

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