Good Polyunsaturated Fats
Do Not Cook with Polyunsaturated Fats
- Cold Pressed or 100% Expeller Pressed Flax Seed Oil
- 100% Expeller Pressed Safflower Oil
- 100% Expeller Pressed Sunflower Oil
- 100% Expeller Pressed Walnut Oil
- 100% Expeller Pressed Corn Oil
Good Monounsaturated Fats
- Extra Virgin/Virgin Olive Oil (Use this for cooking)
- 100% Expeller Pressed Canola Oil (must be highly refined)
- 100% Expeller Pressed Peanut Oil (Use this for cooking)
- 100% Expeller Pressed Avocado Oil
- 100% Expeller Pressed High Oleic Safflower and High Oleic Sunflower Oil (high oleic oils are specially bred to be more stable. They contain higher amounts of monounsaturated fat).
- 100% Expeller Pressed Sesame Oil (a note: Sesame oil has just about equal amounts of both polyunsaturated and monounsaturated fatty acids and is good for cooking)
- 100% Expeller Pressed Almond Oil
Sources of Omega III Fatty Acids
- Flax Seed Oil
- Walnut Oil
- Fish Oil
- Canola Oil
Poor Quality Fats – Whenever Possible, Avoid These Fats
- Hydrogenated and Partially Hydrogenated Oils
- Margarine that contains partially hydrogenated oil
- Cotton Seed Oil (heavily sprayed with pesticides, and typically partially hydrogenated)
Natural Saturated Fats
- Palm Oil
- Palm Kernel Oil
- Coconut Oil
- Butter and other animal fats
Note: These are natural saturated fats that exist in nature and are far superior and preferable to the use of partially hydrogenated oils. They contain higher amounts of saturated fat and while many experts tend to disagree strongly about their relationship to heart disease, it can not be disputed that they are put naturally into plants by nature and as such, may have valuable properties for human beings. It is true that for many eons humans have consumed natural saturated fats (and still do the world over) without incidence of heart disease. It is likely that more information about saturated fats and human health will come to the forefront in the years to come.
- Many of the above mentioned oils can be purchased either refined or unrefined. Unrefined oils often have a strong taste, much like the plant itself. Either choice is fine as long as there are no chemical solvents added and the oils have not been heated to high temperatures. For that reason I have stated that the oils should be 100% expeller pressed or 100% pure pressed (which is the same thing as mechanically pressed).
- Both Virgin and Extra Virgin Olive Oil are unrefined; the difference is in the acidity level with Extra Virgin being the lowest.