Much of the information regarding dietary fat intake is confusing and conflicting. Many people attempt to avoid all fats because they are misinformed. Approximately 95% of the U.S. population does not get the right kinds of fats and oils to stay healthy. They eat refined, processed, overheated, hydrogenated and solvent-ridden oils and fats.
To reach optimal health, avoid chronic disease, and to slow the aging process, you must eat the right kinds of fats and oils. Essential fatty acids is the term used to describe the “right kind” of fats and oils. They are essential because the body needs them but cannot make them, so we must obtain them from food and or supplements.
Essential fatty acids are the building blocks of all of our cells, especially the cell membranes (the outer layer of the cell). Cell membranes are critically important because all the nutrients your cells need and all the toxic waste products they produce need to pass through the cell membranes. If you eat the right kinds of fats and oils, your cell membranes can properly regulate the passage of these nutrients and waste products.
Eating unhealthy fats leads to the cell membranes becoming clogged and inflamed, causing them to work against you. When your cell membranes are not working correctly, your cells will malfunction, which can manifest into just about any disease. The ingestion of unhealthy fats also puts a strain on our organs, especially the primary detoxification organs, namely the liver and gallbladder, kidney, colon, and lungs. In addition, a growing body of medical evidence indicates that consumption of processed oils and trans fats raise levels of LDL and reduces levels of HDL. This double whammy often increases the risk of atherosclerosis (hardening of the arteries), which itself is an independent risk factor for heart attacks, dementia, strokes, and many other health issues. Unhealthy fats are also suspected of causing certain cancers, including breast cancer.
What Foods Contain Processed Oils and Trans Fats?
Processed oils and trans fats are commonly found in foods like: shortenings, margarine, cakes, cookies, crackers, pretzels, snack foods, fried foods, many breads, baked goods like donuts and pastries, as well as other processed foods. In addition, small amounts of trans fatty acids occur naturally in various meat and dairy products.
Trans fats are produced when liquid vegetable oils undergo a food refining process called “hydrogenation.” During this process, hydrogen is added to make the oils more solid. Food manufacturers produce these “hydrogenated vegetable fats” (also known as trans fats or trans fatty acids) because they deteriorate at a slower speed, thus permitting food products a longer shelf-life.
What are the Healthy (Essential) Fats?
The two basic categories of essential fatty acids are: Omega-3s and Omega-6s. Achieving a favorable omega-3 to 6 ratio is crucial for reducing inflammation and maintaining overall health. Omega-3s and 6 both have health benefits, but it is important to intake them in the correct balance, otherwise you may be prone to various health disorders. Consuming a balanced ratio of omega-3 and 6 is key for maintaining a healthy heart, brain, nervous system, and joint health. The ideal ratio of omega-3 to omega-6 is a topic of debate, however, research shows that the common recommendation is to aim for a ratio between 4:1 and 1:1 of omega-3 to omega-6, however, the current Western diet ranges between 20 and 30:1 diet in favor of omega-6, which is not good for health and can promote many issues (1). It is estimated that approximately 90% of Americans are deficient in omega-3s. In general, we consume too much omega-6 fat and not enough omega-3 fat. Unfortunately, many of the oils high in omega-6 are often heavily processed and can cause imbalances and harm to our bodies.
The primary sources of omega-6s are corn, soy, canola, safflower, cottonseed, and sunflower oils. They are also found in raw nuts and some seeds. These oils are overabundant in the typical diet, which explains our excess omega-6 levels.
Omega-3s are typically found in Alaskan salmon, sardines, mackerel, lake trout, flaxseeds, chia seeds, walnuts, and cod liver and krill oils. Supplementing with omega-3 oils is often required to ensure the optimal daily dose. This is especially needed for those who do not consume adequate amounts of fish high in omega-3s. For vegetarians and vegans there are plant-derived omega-3 supplements.
The benefits of consuming a diet that is balance with omega-3 and omega-6 essential fatty acids include: radiant skin, increased stamina, improved brain function, (the brain is approximately 60% fat), improved digestion, healthier joints, stronger bones, hormone balance, lower glycemic index, lower triglycerides and cholesterol, better sleep, healthy hair and nails, to name a few.
Key Takeaway: Increase your intake of Omega-3s and decrease your intake of Omega-6s!
Cooking with different oils and smoke point
When cooking with different oils, it is important to consider their smoke point. The smoke point is the temperature at which an oil or fat begins to break down and produce visible smoke. When heated beyond its smoke point, the oil undergoes chemical changes such as degradation, polymerization, and oxidation, which can produce unpleasant flavors, decrease nutritional value, and release potentially harmful compounds.
Olive oil is renowned for its health benefits, particularly in Mediterranean cuisine, where it is a staple. Its high monounsaturated fat content has been associated with various health benefits, including reduced risk of heart disease and inflammation. However, since olive oil typically has a low smoke point, when cooking with it, it is best to mix it with avocado oil, which has a higher smoke point. This prevents the olive oil from burning and losing its taste and nutritional value. Ideally, olive oil is best to use without heat, such as in salads, sauces, or mixed in with foods after cooking.
There are other oils that are more heat tolerant than olive oil, including coconut and grapeseed oils. That said, even these oils should be cooked in low to moderate heat, and never in high heat. High heat increases dangerous free radical production, even with heat tolerant oils. It is best to avoid fried foods.
Essential fatty acids can turn rancid very quickly. For this reason, they should be kept away from sunlight and excessive heat. Also, they are destroyed by commercial processing, so always buy UNREFINED, COLD-PRESSED oils. Finally, pesticides often gather in fats and oils, so buy ORGANIC whenever possible. When purchasing oils, particularly olive oil, make sure the oil is dark (usually green in color) in color. On the other hand, light oils, pale yellow in color, are almost always highly refined. High quality oils should be sold in a dark bottle.
Key Takeaway: Use unrefined, cold-pressed, organic oils.
NEVER RECYCLE ANY OILS – once you cook with any oils, they must be discarded. Recycled oils are highly inflammatory.
One delicious way to add Omega-3’s to your diet is by adding this flax/olive oil dressing to your salads:
Please note: This dressing must be refrigerated and never heated or used for cooking.
1 cup olive oil – should be dark in color and in a dark bottle
1 cup flaxseed oil
3 cloves garlic (finely chopped)
½ teaspoon sea salt
**4 finely chopped kalamata or green olives
Black pepper to taste
**Optional
Best oils for cooking – most heat tolerant
• Avocado oil – we recommend Avohass, as it is unrefined, cold-pressed, and organic
• Coconut oil – we recommend Nutiva, as it is unrefined, cold-pressed
Best oils for dressings, drizzling, and dips
• Olive oil – should be dark in color and in a dark bottle. We recommend Spectrum Culinary or Sky Organic, as they are unrefined, cold-pressed, and organic.
• Flaxseed oil (do not heat) – we recommend Barlean’s, as it is cold-pressed, unrefined, and organic
Oils to avoid
• ALL processed oils
• ALL margarines and margarine-based spreads
• Partially hydrogenated oils (including hydrogenated palm oil)
• Trans fats
• Vegetable shortening
• *Vegetable oils:
Canola oil –always GMO.
Cottonseed Oil – heavily processed, probable GMO
Corn oil – heavily refined and processed, high in Omega 6, probable GMO
Soy or soybean oil – heavily processed, probable GMO
• Some popular brands to avoid are Wesson, Crisco, Mazola, Hy-Vee, Smart Balance
• Also avoid any oils that contain artificial flavorings, colorings, and preservatives—always read the labels
*Modern vegetable oils go through a process of caustic refining, bleaching, and degumming, all of which involve high temperatures, or chemicals and solvents of questionable safety.
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504498/#:~:text=Up%20until%20about%20100%20years,perpetuates%20chronic%20low%2Dgrade%20inflammation.