Fat and oils are often perceive as unhealthy; linked with high cholesterol, greasy foods and weight gain, it can be very difficult for people to think of fats and oil as anything but bad. However, it is time to rethink the way in which you consider fats and oils, as fat is a substance that we actually need in out diets, and healthy fats and oils do exist and are fairly prevalent.
Trans and unsaturated fats are the fats to avoid, whilst monounsaturated and polyunsaturated fats boast a plethora of healthy benefits, naturally occurring these fats and oils are found in vegetables, nuts and fruits. Below are a few sources of healthy fats and oils to note for your next trip to the supermarket.
A Mediterranean diet has been professed as one of the healthiest and this may be in part due to the substantial consumption of healthy oils, and more specifically olive oil. Olive oil is the oil extracted from pressing olives (if you didn’t already guess), extra virgin olive oil is made with slightly riper olives and so has a more potent taste, and many suggest more nutritional value. Olive oil nourishes in several manners; it is high in antioxidants such as vitamin E and beta-carotene, which protect cells from damage. Olive oil contains a high level of monounsaturated fats, of which decrease the risk of heart disease and reduce blood pressure. Olive oil is also professed to improve cognitive function and decrease the risk of memory loss and memory deteriorative diseases, such as Alzheimer’s.
The miracle oil that is coconut oil can be used in a multitude of manners, and one is a healthy way to consume oil. Great for cooking with coconut oil has is rich in medium chain fatty acids of which are easily digested and not stored in the body as fat. Coconut oil is high in saturated fats of which increase good cholesterol and is extremely good beneficial for the heart. Like olive oil, coconut is anti-inflammatory and helps brain function and memory loss. Coconut oil has also been linked to weight loss, with research suggesting that the short and medium fat chain fatty acids aid in losing excess pounds.
Avocado have come into the limelight in recent years as an incredibly nutritious diverse fruit, and one of the avocado’s most paramount nutritious factors is the immense concentration of monounsaturated fats. 77% of the avocado’s calories are derived from these monounsaturated fats, of which are more specifically mainly oleic acid. Oleic acid is anti-inflammatory and research suggest that is may also reduce one risk of cancer. Like the oils previously mentioned, avocado can lower cholesterol and blood pressure. If there is any other reason to eat avocado’s this may be it.
Nuts and Seeds Oil:
There are multitudinous benefits to eating nuts and seeds and one of them is the nourishing value of the mono and poly-unsaturated fats that they contain. Like all of the healthy fat sources previously mentioned, nuts and seeds decrease inflammation and normalise cell structure. Oils derived from nuts and seeds proved healthy ways to consume fat, and so are great for cooking, frying and baking, examples of these would be sunflower seed oil, almond oil, canola oil, rapeseed oil and flaxseed oil.
Aylea Skye is the creator, editor and writer of The VogueCIEL, a fashion, culture and lifestyle blog. Her inquisitive disposition and love of learning manifest in her writing of which amalgamates most of her interest; writing healthy plant-based recipes, to an article about ‘frailty of common aphorisms’. She has always had a passion for food, but her passion flourished when she decided to eat consciously, making her consider the sustainability and nutrition of food, without substituting taste!