Despite what you may believe fats and oils have their place in a balanced, healthy diet. It’s all about knowing the types to use.
While some oils, such as hydrogenated vegetable oil can contribute to cancer, heart disease and stroke, according to the American Heart Association, others – such as olive and coconut oils – can be helpful in reducing blood pressure, cholesterol levels, as well as your risk of heart disease and diabetes.
Plant oils deliver far more heart-healthy benefits than solid fats like butter.

CARDIOVASCULAR BENEFITS

Olive oil has the highest amount of mono-unsaturated fatty acids, a property that may help to regulate bad cholesterol (LDL) and boost good cholesterol (HDL).

ANTI-INFLAMMATORY BENEFITS

Natural oils such as coconut, olive, flaxseed, walnut, avocado and hempseed have intrinsic anti-inflammatory properties.

HEALTHY OILS YOU NEED TO USE IN YOUR DIET

It’s also important to note that different oils have different smoke point, the temperature at which is begins to break down, losing nutritional value and releasing potential carcinogens. It’s important that you avoid heating oil beyond its some point because it can create toxic fumes and free radicals that can harm your body.

Olive has quite a low smoking point, so it’s best to use this chilled or at room temperature. Not only will it lose its flavour if you heat it past 200 degrees, the structure of the fatty acid chains within it are altered, potentially making it less healthy.
But enough about the bad points, it contains more mono-unsaturated fatty acids than any other natural oil and it’s so easy on the digestion that it even has a beneficial, calming effect on stomach ulcers.
Use it on salads, add to cooked pasta dishes and drizzle over risotto. And if you’re wondering whether to opt for standard, virgin or extra virgin olive oil, go for extra is you can. Although there isn’t a huge amount of nutritional difference between the different types (extra virgin contains more antioxidants), the main difference is in the superior flavour.

AVOCADO OIL (avaliable at Amazon)


Avocado oil’s smoke point is an incredibly high 510 degrees, which makes it a safer option for high-heat cooking like frying and broiling.
It’s also rich in heart-healthy mono-unsaturated fats, which lower bad cholesterol (LDL) and raise good cholesterol (HDL).

Coconut oil has quite a high smoking point, so it’s great for using in cooking like baking, frying, sautéing and deep frying.
Not only that, it has a huge number of health benefits; it increases energy thanks to what it’s made up being transported directly to the liver where it’s converted to energy. It helps to fight infection, normalise brain function and decrease hunger.
Daily consumption of coconut oil has been shown to help with weight loss too, particularly around the midsection. By regulating appetite and improving digestion, coconut oil can make it much easier to reduce your daily calorie intake and lose weight at a healthy rate.
Just remember that coconut oil is high in calories though, so you need to limit your intake to one or two tablespoons per day. A little goes a long way though.

WALNUT OIL (avaliable at Amazon)


Omega-3 fats help to ensure normal brain function, reduce artery-damaging inflammation and may the reduce the risk of dementia, cancer, and heart disease. If you’re diet isn’t rich in oily fish like salmon and seeds and nuts, try adding walnut oil to the mix.
Walnuts are one of the richest sources of omega-3s. A study, from Penn State, showed that subjects had a better physical response to stress, with lower blood pressure, when they ate walnut oil and whole walnuts.

FLAXSEED/LINSEED OIL (avaliable at Amazon)


This is a rich source of the omega-3 alpha linolenic acid, which can help prevent heart attacks and stroke. It’s also an excellent source of omega-6 fatty acids.
It’s important to note that you shouldn’t heat this oil. It’s best used in marinades, dips and dressings. It can even change its chemical structure when exposed even to warm temperatures, so keep this one in the fridge.

SUNFLOWER OIL (avaliable at Amazon)


Sunflower oil is a good source of the protective antioxidant vitamin E; in fact your entire daily requirement is in 1-2 tablespoons. Plus the polyunsaturates it contains help lower your cholesterol too – but be aware that these are largely omega 6 polyunsaturates, so you need to ensure you’re getting omega 3s from other sources of your diet.

GRAPESEED OIL (avaliable at Amazon)


This type of oil is ideal for low-fat diets because it created a film more easily than other oils – spreading itself more thinly over a salad, for example. It’s less volatile than many other vegetable oils and so can be used for frying too.
It doesn’t have much flavour which can be good in some instances, but you may want to add some herbs to your bottle, like rosemary, thyme, garlic or chilli, to give it an extra kick.

______________________________

REFERENCES:

[1] Sherwin, E. R. Oxidation and antioxidants in fat and oil processing. Journal of the American Oil Chemists’ Society 55.11 (1978): 809-814.
[3] Choo, W. S., E. J. Birch, and J. P. Dufour. Physicochemical and stability characteristics of flaxseed oils during pan-heating. Journal of the American Oil Chemists’ Society 84.8 (2007): 735-740.
[4] Papoutsi, Z., et al. Walnut extract (Juglans regia L.) and its component ellagic acid exhibit anti-inflammatory activity in human aorta endothelial cells and osteoblastic activity in the cell line KS483. British journal of nutrition 99.04 (2008): 715-722.
[5] Available at: http://www.hsph.harvard.edu/nutritionsource/omega-3/.  Accessed on October 28, 2014.
[6]Available at:http://www.goodeatsfanpage.com/collectedinfo/oilsmokepoints.htm. Accessed on October 28, 2014
[7] Tuck, Kellie L., and Peter J. Hayball. Major phenolic compounds in olive oil: metabolism and health effects. The Journal of nutritional biochemistry 13.11 (2002): 636-644.
[8] Kim, Hwa-Young, Ok-Hee Kim, and Mi-Kyung Sung. Effects of phenol-depleted and phenol-rich diets on blood markers of oxidative stress, and urinary excretion of quercetin and kaempferol in healthy volunteers. Journal of the American College of Nutrition 22.3 (2003): 217-223.
__________________________________

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Which Healthy oils you need to add to your diet ?


Despite what you may believe fats and oils have their place in a balanced, healthy diet. It’s all about knowing the types to use.
While some oils, such as hydrogenated vegetable oil can contribute to cancer, heart disease and stroke, according to the American Heart Association, others – such as olive and coconut oils – can be helpful in reducing blood pressure, cholesterol levels, as well as your risk of heart disease and diabetes.
Plant oils deliver far more heart-healthy benefits than solid fats like butter.

CARDIOVASCULAR BENEFITS

Olive oil has the highest amount of mono-unsaturated fatty acids, a property that may help to regulate bad cholesterol (LDL) and boost good cholesterol (HDL).

ANTI-INFLAMMATORY BENEFITS

Natural oils such as coconut, olive, flaxseed, walnut, avocado and hempseed have intrinsic anti-inflammatory properties.

HEALTHY OILS YOU NEED TO USE IN YOUR DIET

It’s also important to note that different oils have different smoke point, the temperature at which is begins to break down, losing nutritional value and releasing potential carcinogens. It’s important that you avoid heating oil beyond its some point because it can create toxic fumes and free radicals that can harm your body.

Olive has quite a low smoking point, so it’s best to use this chilled or at room temperature. Not only will it lose its flavour if you heat it past 200 degrees, the structure of the fatty acid chains within it are altered, potentially making it less healthy.
But enough about the bad points, it contains more mono-unsaturated fatty acids than any other natural oil and it’s so easy on the digestion that it even has a beneficial, calming effect on stomach ulcers.
Use it on salads, add to cooked pasta dishes and drizzle over risotto. And if you’re wondering whether to opt for standard, virgin or extra virgin olive oil, go for extra is you can. Although there isn’t a huge amount of nutritional difference between the different types (extra virgin contains more antioxidants), the main difference is in the superior flavour.

AVOCADO OIL (avaliable at Amazon)


Avocado oil’s smoke point is an incredibly high 510 degrees, which makes it a safer option for high-heat cooking like frying and broiling.
It’s also rich in heart-healthy mono-unsaturated fats, which lower bad cholesterol (LDL) and raise good cholesterol (HDL).

Coconut oil has quite a high smoking point, so it’s great for using in cooking like baking, frying, sautéing and deep frying.
Not only that, it has a huge number of health benefits; it increases energy thanks to what it’s made up being transported directly to the liver where it’s converted to energy. It helps to fight infection, normalise brain function and decrease hunger.
Daily consumption of coconut oil has been shown to help with weight loss too, particularly around the midsection. By regulating appetite and improving digestion, coconut oil can make it much easier to reduce your daily calorie intake and lose weight at a healthy rate.
Just remember that coconut oil is high in calories though, so you need to limit your intake to one or two tablespoons per day. A little goes a long way though.

WALNUT OIL (avaliable at Amazon)


Omega-3 fats help to ensure normal brain function, reduce artery-damaging inflammation and may the reduce the risk of dementia, cancer, and heart disease. If you’re diet isn’t rich in oily fish like salmon and seeds and nuts, try adding walnut oil to the mix.
Walnuts are one of the richest sources of omega-3s. A study, from Penn State, showed that subjects had a better physical response to stress, with lower blood pressure, when they ate walnut oil and whole walnuts.

FLAXSEED/LINSEED OIL (avaliable at Amazon)


This is a rich source of the omega-3 alpha linolenic acid, which can help prevent heart attacks and stroke. It’s also an excellent source of omega-6 fatty acids.
It’s important to note that you shouldn’t heat this oil. It’s best used in marinades, dips and dressings. It can even change its chemical structure when exposed even to warm temperatures, so keep this one in the fridge.

SUNFLOWER OIL (avaliable at Amazon)


Sunflower oil is a good source of the protective antioxidant vitamin E; in fact your entire daily requirement is in 1-2 tablespoons. Plus the polyunsaturates it contains help lower your cholesterol too – but be aware that these are largely omega 6 polyunsaturates, so you need to ensure you’re getting omega 3s from other sources of your diet.

GRAPESEED OIL (avaliable at Amazon)


This type of oil is ideal for low-fat diets because it created a film more easily than other oils – spreading itself more thinly over a salad, for example. It’s less volatile than many other vegetable oils and so can be used for frying too.
It doesn’t have much flavour which can be good in some instances, but you may want to add some herbs to your bottle, like rosemary, thyme, garlic or chilli, to give it an extra kick.

______________________________

REFERENCES:

[1] Sherwin, E. R. Oxidation and antioxidants in fat and oil processing. Journal of the American Oil Chemists’ Society 55.11 (1978): 809-814.
[3] Choo, W. S., E. J. Birch, and J. P. Dufour. Physicochemical and stability characteristics of flaxseed oils during pan-heating. Journal of the American Oil Chemists’ Society 84.8 (2007): 735-740.
[4] Papoutsi, Z., et al. Walnut extract (Juglans regia L.) and its component ellagic acid exhibit anti-inflammatory activity in human aorta endothelial cells and osteoblastic activity in the cell line KS483. British journal of nutrition 99.04 (2008): 715-722.
[5] Available at: http://www.hsph.harvard.edu/nutritionsource/omega-3/.  Accessed on October 28, 2014.
[6]Available at:http://www.goodeatsfanpage.com/collectedinfo/oilsmokepoints.htm. Accessed on October 28, 2014
[7] Tuck, Kellie L., and Peter J. Hayball. Major phenolic compounds in olive oil: metabolism and health effects. The Journal of nutritional biochemistry 13.11 (2002): 636-644.
[8] Kim, Hwa-Young, Ok-Hee Kim, and Mi-Kyung Sung. Effects of phenol-depleted and phenol-rich diets on blood markers of oxidative stress, and urinary excretion of quercetin and kaempferol in healthy volunteers. Journal of the American College of Nutrition 22.3 (2003): 217-223.
__________________________________

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