The Language of Oils
Monounsaturated Fats - Reach for these. They help increase HDL levels (we want that) and decrease LDL levels (we want that too) and inflammation, and contain antioxidants.
Polyunsaturated Fats - Proceed with caution. These plant based oils are a healthy alternative to animal fats, and can improve your HDL-to-LDL ratio. But, they are high in omega-6s, and we Americans need to get more omega-3s, remember?
Saturated Fats - Avoid. Saturated fats like butter and lard add flavor and work well for cooking, but are artery cloggers. Some studies indicate they raise the risk of colon and prostate cancers. These fats come from animals, including seafood, though high levels are also found in coconut, palm, and palm-kernel oil.
Trans Fats - Eek! When hydrogen is added to vegetable oil, changing it from a liquid into a more solid form, such as margarine, that’s how trans fats are made. They lower HDL levels and raise LDL - the exact opposite of what we want! They’re considered even worse for heart health than saturated fat.
Expeller-pressed - A good thing. A chemical-free mechanical process extracts oil from nuts and seeds.
Cold-pressed - A very good thing. Expeller-pressed oils in a heat-controlled environment to preserve their flavor, aroma, and nutrients.
Refined Oils - Depends. These oils have been filtered to transparency, making them food for high-heat cooking. Check for labels that say “naturally refined”.
Unrefined Oils - A yes vote. They contain solids that make them cloudy, but give them more flavor. Not suitable for high-heat cooking.