Fat is not only synonymous with something bad, but also there is good fat and healthy like avocado, olives, and nuts can be a good choice.
In addition, there are also vegetable oils or cooking oils that contain lots of beneficial nutrients that can help you stay full, keeping your energy levels running well and even protect your heart, according to the American Heart Association.
Adding a tablespoon of vegetable oil to soup, stir-fry, or salad dressing is the way advised by experts to avoid excessive consumption. And here are the types of vegetable oils that are good to consume according to Menshealth.com:
1. Avocado oil
According to a study published in The Journal of Nutrition, adding avocado oil into your salsa sauce can help you absorb the antioxidants found in tomatoes, such as lycopene and beta-carotene more efficiently.
That's because carotenoids are soluble in fat, meaning your body actually needs fat help that can be obtained from the avocado to absorb it in full. "Fat-soluble vitamins including A, D, E and K also require fat to digest," says certified personal trainer Alix Turoff, M.S., R.D., C.D.N.
2. Flaxseed oil
Flaxseed oil or linseed oil is rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that your body can not make. Whether omega-3s derived from plants or fish is thought to reduce nearly 10 percent lower risk of fatal heart attacks, according to a meta-analysis published in JAMA Internal Medicine.
Because it is flammable, "flaxseed oil should be consumed more at room temperature, made into salad dressings, mixed into smoothies, or even given over cooked food such as chicken, vegetables, or bruschetta," says Amy Goodson, RD, a nutrition consultant in Dallas, Texas.
3. Canola oil
According to a study from Penn State University adding canola oil to your diet can help you lose fat in the stomach. The omega-3 content found in canola oil can work to reduce inflammation and lower your triglycerides, Goodson said.
"There is some evidence that omega-3 fatty acids can also protect some cancers," he added. You can use canola oil in addition to burning, grilling, or sautéing if you are looking for a lighter taste.
4. Extra virgin olive oil
The content of monounsaturated fats in olive oil has been shown to reduce your LDL cholesterol or also known as your "bad cholesterol", says Suzanne Fisher, R.D. Extra virgin olive oil can also improve your heart disease risk.
The smoke point of extra virgin olive oil is quite low, so it tends to be flammable, Goodson said. "It can damage the good fats of the oil and can ruin the taste," Goodson added. Use extra virgin olive oil at a moderate temperature and can be added instead of your spaghetti sauce.
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| The content of monounsaturated fats in olive oil has been shown to reduce LDL cholesterol. |
In addition, there are also vegetable oils or cooking oils that contain lots of beneficial nutrients that can help you stay full, keeping your energy levels running well and even protect your heart, according to the American Heart Association.
Adding a tablespoon of vegetable oil to soup, stir-fry, or salad dressing is the way advised by experts to avoid excessive consumption. And here are the types of vegetable oils that are good to consume according to Menshealth.com:
1. Avocado oil
According to a study published in The Journal of Nutrition, adding avocado oil into your salsa sauce can help you absorb the antioxidants found in tomatoes, such as lycopene and beta-carotene more efficiently.
That's because carotenoids are soluble in fat, meaning your body actually needs fat help that can be obtained from the avocado to absorb it in full. "Fat-soluble vitamins including A, D, E and K also require fat to digest," says certified personal trainer Alix Turoff, M.S., R.D., C.D.N.
2. Flaxseed oil
Flaxseed oil or linseed oil is rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that your body can not make. Whether omega-3s derived from plants or fish is thought to reduce nearly 10 percent lower risk of fatal heart attacks, according to a meta-analysis published in JAMA Internal Medicine.
Because it is flammable, "flaxseed oil should be consumed more at room temperature, made into salad dressings, mixed into smoothies, or even given over cooked food such as chicken, vegetables, or bruschetta," says Amy Goodson, RD, a nutrition consultant in Dallas, Texas.
3. Canola oil
According to a study from Penn State University adding canola oil to your diet can help you lose fat in the stomach. The omega-3 content found in canola oil can work to reduce inflammation and lower your triglycerides, Goodson said.
"There is some evidence that omega-3 fatty acids can also protect some cancers," he added. You can use canola oil in addition to burning, grilling, or sautéing if you are looking for a lighter taste.
4. Extra virgin olive oil
The content of monounsaturated fats in olive oil has been shown to reduce your LDL cholesterol or also known as your "bad cholesterol", says Suzanne Fisher, R.D. Extra virgin olive oil can also improve your heart disease risk.
The smoke point of extra virgin olive oil is quite low, so it tends to be flammable, Goodson said. "It can damage the good fats of the oil and can ruin the taste," Goodson added. Use extra virgin olive oil at a moderate temperature and can be added instead of your spaghetti sauce.
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