5 Healthy Oils to Add to Your Diet

The term “fat-free” is grossly overrated. The truth behind this view is that your body requires some fats to function properly, and low amounts are both healthy and beneficial. To help understand what oils and fats are best, learn about five products you can safely introduce into your dietary regimen.

5 Healthy Oils to Add to Your Diet:

Avocado Oil
This fat is touted as “the olive oil of the Americas” by Spanish researcher Dr. Cortes-Rojo. Used in salad dressings or to fry chicken, fish, or plantains, avocado oil has anti-cancer benefits and anti-inflammatory properties. To bypass diluted, fraudulent, and replica products, choose organic oils and certified items. Did you know that avocados are known to help fight inflammation? Learn more about the health benefits of avocados here.

Extra-Virgin Olive Oil
Olive oil has the largest amount of heart-healthy antioxidants than any other monosaturated fat on the market. Quality olive oil can be used for sautéing and frying, marinade preparation, and for a topping on salad and pasta. “Cold-pressed” choices offer more health benefits, whereas “refined” oils are made with chemicals and do not carry the same doles. Avoid generic, diluted extra-virgin olive oil by choosing certified or organic products. Here are 4 Reasons to Make the Switch to Extra-Virgin Olive Oil.

Learn more about the importance of healthy fats to your diet here.

Sesame Oil
Low in saturated fat, but high in flavor, sesame oil lowers both blood pressure and cholesterol. Cardiologists recommend the dark Asian-style toasted sesame oil, as it offers the most health benefits. Use this fat to boost noodle dishes, soups, and stir fry meals. Try our Ginger-Infused Honey Chicken made with sesame oil.

Walnut Oil
This fat actually reduces the risk of coronary heart disease by lowering triglycerides. While a bit more expensive, you will find walnut oil worth it since experts suggest this product to finish a fish or chicken dinner. However, cooking with it destroys the essential fatty acids, so use this oil as a topper.

Coconut Oil
If you are watching your weight (and who isn’t), coconut oil could satisfy your taste buds while giving your waistline a break. It has medium-chain triglycerides, which have fewer calories than regular dietary oils. Additionally, there are less calories per serving in this fat. When properly absorbed, coconut oil improves both magnesium and calcium levels in the body, both essential for healthy bones and teeth. Plus, coconut oil is incredibly versatile. Here are 101 Ways to Use Coconut Oil.

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Do you have a favorite cooking oil? Tell us about it in our comments section below.

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Kym Votruba

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