Healthy Fats & OilsMonounsaturated Fatty Acids are found mainly in vegetable oils, nut, seeds, olives and avocadoes. They are liquid at room temperature.

To ensure that the oil you are using is a healthy choice be sure it is refined by the method, Mechanically Expeller Pressed. If it is not refined by that method, then all the beneficial nutrients and healthy fatty acids have been depleted from the oil.

Always opt for Organic Oils, as pesticide use is prevalent on the seeds, which are pressed to extract the oil.

*(Refer to link on “Oil refinement Methods)

The following Oils are Monounsaturated:

  • Olive Oil (To ensure a healthy choice of Olive Oil, make sure to only use the refinement method of First Cold Pressed. Also make sure the oil is labeled Virgin or Extra Virgin.)
  • Canola Oil – Lowest in saturated fat.
  • Peanut Oil
  • Almond Oil
  • Hazelnut Oil
  • Walnut Oil
  • Sesame Oil

Polyunsaturated Fatty Acids are found daily in vegetable oils, fish and seafood. They are liquid or soft at room temperature.

The following Oils are Polyunsaturated:

  • Flaxseed Oil (Should be consumed raw or in crushed milled seed form. The flaxseed oil in itself, should not be used for cooking.)
  • Grapeseed Oil
  • Sunflower Oil
  • Safflower Oil

Read about Omega 3 here and Unhealthy fats and oils here.