Diet fanatics view oils in the diet like Superman reacts to kryptonite, but keep in mind not all oils are the bad ones your mom used.
Required oils for your diet
A healthy diet needs its share of healthy fats and oils. That’s because healthy fats lower blood pressure, bad cholesterol levels and risk for heart disease. It is well known that trans and saturated fats should be avoided while mono-and polyunsaturated fats should be included in the diet. But keep in mind that all types of fats are present even when the good fats are. A healthy diet depends on maintaining a balance between good and bad fats. You’ll soon find out that the less processed foods you consume, the more likely you’ll avoid adding bad fats to your diet.
Strive to consume plenty of fresh foods when trying to fulfill your good fats quota. That way, the fats included will be naturally occurring fats that tend to be healthier to the body than added fats from processed foods.
There may be a lot of oils out there that people claim are really good for you, but none of them have a well-documented history of success like this one. To get the most out of your oil intake, try selecting an extra virgin olive oil that is regional and has a harvest date that ensures quality and freshness.
If you want an abundance of Omega-3, an essential fatty acid (EFA) that helps raise good cholesterol and lower the bad, nutritionists recommend you try an oily fish like canned sardines (or salmon), fresh salmon, blue-eye travalla, blue mackerel, specially marked canned tuna, barramundi, bream, flathead, scallops, mussels and gemfish.
Pine nuts, almonds, hazelnuts, macadamias, cashews, pistachios, and pecans are oily nuts that have lots of monounsaturated fats.
Create your own hommus (with the help of extra virgin olive oil) or Tahini with sesame seeds. You can also find oils made from seeds like sesame, sunflower and canola.
Try mashing up avocado to use as a spread instead of butter or margarine. Avocados are known for containing a lot of good fat (12% polyunsaturated fat and 60% unsaturated fat).
And remember, always discuss your health and dieting concerns with your physician.