by Linda S. Mills

Created on: October 14, 2010

Not all dietary fats are created equal and while many of us know to limit our consumption of artery clogging saturated fat, we are not always certain where to find healthy alternatives.  What do the experts mean by ‘healthy’ fat?  Which choices are best for our bodies and how do we use these products wisely?

Nutrition experts advise that the best, most healthful fats are derived from fruits, vegetables and nuts rich in monounsaturated oils and essential fatty acids.   These fats not only add flavor and moisture to our cooking, they are highly beneficial for our bodies.  Good quality cooking oils are loaded with disease preventing antioxidants, help us store energy, lower bad (LDL) cholesterol, improve digestion and give our skin and hair a healthy glow.

Within this family of good oils, some individuals stand out from the crowd.  They are the superstars among their peers and should be included as part of a nutrition conscious diet.  Do keep in mind that even healthy oils contain small amounts of saturated fat and, at a whopping 120 calories per tablespoon, choosing quality over quantity is essential.  

Olive Oil

Olive oil, with its distinctive, fruity flavor has been proven highly beneficial in reducing bad LDL cholesterol and maintaining a healthy lipid profile overall.   Extra virgin varieties are the least processed   and add delicious flavor to salad dressings, marinades and sautéed dishes.  When heated to high temperatures (above 350) this oil begins to scorch and take on a more bitter taste, so it is not the best choice when deep frying foods.

For a delicious salad dressing high in vitamin C and Omega-3 Fatty Acids, combine ¼ orange juice, 1 t honey, 1 t crushed garlic 2 t red wine vinegar, 1 t Dijon mustard and ½ cup olive oil.

Canola Oil

Canola oil is considered one of the gold standards for all-purpose cooking.  This neutral tasting oil is high in heart healthy monounsaturates and is especially useful for baking, frying or in marinades and salad dressings that contain other stronger flavors.

Put some zest in ordinary stir fried vegetables by heating 2 T canola oil, then adding 1 T chopped garlic, ¼ t dried chili flakes , 1 T fresh grated ginger and sautéing for 30 seconds.  Toss in some fresh broccoli, red bell peppers or other vegetables of your choice and fry for 2-3 minutes more.  Finish off with a splash of your

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