8 Healthy Oils to Add to Your Diet

Want to have a superhero body? You can’t without adding at least some healthy fats to your diet.

Posted on June 8, 2015 by Sasha Graffagna

Here are 8 oils you should consider.

1. Extra-Virgin Olive Oil.
One of the reasons the Mediterranean diet is so popular? Its extensive use of olive oil, which is great for you by any definition. Olive oil is packed with heart-healthy antioxidants which boost your immune system, lower blood pressure and minimize your risk of cancer and stroke. It also contains vitamin E which is great for your hair, skin and nails. Finally, olive oil promotes satiety – so it helps prevent you from consuming overblown American proportions. For best results, pick cold-pressed extra-virgin olive oil to drizzle on salads. Extra-virgin olive oil doesn’t do great with heat – and more generic, refined versions aren’t as good for you

2. Fish Oil.
Most people take fish oil because of the high levels of Omega-3s it contains. But that’s not the only benefit! Fish oil promotes a healthy balance of cholesterol in your body and may reduce your risk of osteoporosis. It also contains serotonin, a hormone that improves your mood. These benefits can also be consumed by fatty fish, but it’s best to combine the real food with the supplement to reduce your exposure to mercury.

3. Coconut Oil.
Coconut oil has garnered a lot of attention in recent years, and for good reason. Unlike most oils, it contains medium-chain triglycerides so it has fewer calories and helps you burn energy more efficiently. Plus, coconut oil is incredibly versatile and has many non-food uses. But when taken orally, coconut oil boosts magnesium and calcium levels, which help your bones and teeth. It also improves blood sugar and cholesterol, ups your metabolism and increases your energy. Try using it for cooking or adding a tablespoon to your drinks.

4. Flaxseed Oil.
Flaxseed oil is packed with fatty acids like omega-3s and ALA, which helps prevent heart disease and stroke. Other benefits of flaxseed? It reduces your cancer risk, prevents toxins from entering our cells and helps you burn fat. Flaxseed oil isn’t heat-stable so don’t use it in cooking. Instead, drizzle it on steamed vegetables or cheese, into your smoothies or add a dash to condiments.

5. Hempseed Oil.
If you’re vegetarian, seriously consider adding hempseed oil to your diet. It contains all 10 amino acids so it’s a great source of protein. Love meat? Hempseed oil is full of anti-inflammatories and antioxidants, so it’s great for your heart, joints and brain. Use it on cold dishes since it’s not heat-stable.

6. Walnut Oil.
Walnut oil lowers your triglycerides and thus reduces your risk of heart disease. It also contains lots of Omega-3s which are destroyed by heat. Use it cold – many recommend it as a final flavoring on chicken or fish dishes.

7. Avocado Oil.
Hate guacamole? You can still reap the benefits of avocado by consuming its oil, which fights inflammation and helps prevent cancer. Fry fish, plantains or chicken with it – or leave it cold in your salad dressing.

8. Sesame Oil.
There’s a reason so many Asian cultures love sesame oil. In addition to its delicious flavors, sesame oil has countless health benefits. It lowers your blood pressure and cholesterol, boosts bone, heart and digestive health and might even protect against radiation. It’s also good even if you don’t swallow, since sesame oil is used in oil pulling – where you swish the oil around in your mouth and spit it out – a practice that improves oral health. Sesame oil is best used as a garnish. Try drizzling some on your fried rice near the end of cooking.
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Written by Sasha Graffagna
Photo Credit: JeepersMedia via Compfight cc