Despite popular belief, fat isn't unclean. It helps cell growth, organ protection, and nutrient absorption, according to the American Heart Association. Chicago-based RDN Christine Palumbo believes fats are needed to absorb fat-soluble nutrients like vitamins A, D, E, and K and beta-carotene.
The heart-healthy Mediterranean diet relies on olive oil, which is great on salads, spaghetti, and bread. “Olive oil, especially extra-virgin olive oil, is my favorite and the one I use most,” says Palumbo. According to Harvard Health Publishing, extra-virgin olive oil is extracted without heat or chemicals, preserving its phenols
Canola oil, like olive oil, offers 9 g of monounsaturated fat per tbsp and 1 g of saturated fat. According to the USDA, it has 4 g of polyunsaturated fat per tbsp. Some doubt the healthiness of canola oil. The Harvard T.H. Chan School of Public Health warns that hexane, used to extract canola oil from rapeseed, may be harmful. Only traces remain in the final oil.
“Alpha-linolenic acid, an omega-3 fatty acid, is abundant in flaxseed oil,” says Palumbo. According to Mount Sinai, salmon, mackerel, and sardines contain eicosapentaenoic and docosahexaenoic acids.
Why not try avocado oil if you're an avocado lover? According to Levinson, "avocados and avocado oil are rich in healthy monounsaturated fats." According to one review, avocado oil is quite nutritious both at high and low temperatures. According to Levinson, avocado oil is superior for cooking at greater temperatures than olive oil since it has a higher smoke point.
According to Levinson, "walnut oil is a healthy option and a good source of omega-3 fatty acids, primarily alpha-linolenic acid." Studies even suggest that consuming walnut oil and walnuts in your diet may protect your heart and improve your body's ability to handle stress.
Sesame oil, a cooking oil popular in Asian and Indian cuisine, is listed by the American Heart Association as heart-healthy.
Warren recommends grapeseed oil for all cooking and grilling because it has a high smoke point and minimal saturated fat. Nutty but mild, it tastes well in salad dressings or on roasted vegetables.
Another AHA-approved cooking oil, sunflower oil is high in unsaturated fats and low in saturated fat. Sunflower oil lowers LDL cholesterol and triglycerides, according to research.