Depending on your tastes and how you want to use them, there are a number of good, heart-healthy oils and fats available to include in your diet. Some of these oils are regularly found in recipes and pantries, such as extra virgin olive oil, whereas others, like avocado oil, are less familiar. To help you get a list of good fats into your diet, we have found some suggestions for the best healthy oils to eat and cook with.
The Importance of Healthy Fats in a Balanced Diet
First, What are Good Fats and How are They Healthy?
Good, healthy fats and oils are essential for managing a balanced diet as they help the body absorb different nutrients and vitamins. They provide the body and brain with the energy and support needed for the proper development and functioning of our cells, tissues, organs, glands, hormones and more. Replacing saturated fats for healthy monosaturated and polyunsaturated fats will also help you to regulate appetite and work to better promote weight loss and digestion.
What are the Best Healthy Oils to Eat & Cook With?
When looking for healthier alternatives in the kitchen, many of us will ask the same questions:
What are the healthy oils I should cook with? What are the good fats I can include in my recipes for better weight loss?
These are all good points to consider that will contribute to improvements in your overall health. Here is a list of healthy oil suggestions to get you started:
Extra Virgin Olive Oil
One of the most popular healthy oils for weight loss, overall health, cooking, frying, baking and even dressing salads, extra virgin olive oil has many uses within a balanced diet. Unrefined and of high quality, extra virgin olive oil contains lots of monosaturated fats which have been linked to better health outcomes, as well as versatility while cooking.
Unrefined and with a high smoking point, avocado oil is a great option for eating and cooking with. Without much flavour of its own, it is a great ingredient for adding extra healthy fats to food without compromising the taste of the dish. Rich in fatty acids and vitamins, this oil is one of the good fats for weight loss and maintaining a balanced diet.
Rich in omega-3 fatty acids and omega-6 fatty acids, flaxseed oil is a great example of healthy fats to eat for weight loss and improved health. However, this oil does not have a particularly high smoking point, which makes it less useful for high-heat cooking, but ideal as a healthy oil for salads or light cooking.
Regularly used in Asian and Indian cuisine, sesame oil is a source of healthy fats to eat with anti-inflammatory and antioxidant properties, linked with reducing the risk of cardiovascular disease and high blood pressure. Its high smoking point makes it a great healthy oil for cooking and frying, as well as being one of the tastier, more flavourful oils to consume.
Healthy Fats & Oils with Melrose Health
Making foods that include healthy fats a regular part of your diet is essential to maintaining a nutritious lifestyle. If you’re struggling, however, it might be worthwhile to try supplements and concentrated healthy oils. These can go a long way to optimising the balance of good fats in your diet for weight loss, body functions and overall health.
Take a look at our range of our heart-healthy oil products at Melrose Health to use for cooking, baking, frying and dressing salads, as well as eating. Contact us today to learn more.
NOTE: Melrose has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider(s). We encourage you to discuss any decisions about treatment or care with your health care practitioner.