We all need some fat in our daily food choices. Replacing “bad” fats (saturated and trans) with “good” fats (monounsaturated and polyunsaturated) is smart for your heart. An easy way to do this is to choose non-tropical vegetable oils to cook and prepare food. The types of oils listed below are healthier choices than solid fats, which include butter, shortening, Stick margarine, and tropical oils, which include palm and coconut oil are not the best choices for us. Both solid fats and tropical oils have more saturated fat than nontropical liquid fats.

When shopping for healthy oils, choose those with less than 4 grams of saturated fat per tablespoon, and no partially hydrogenated oils or trans fats.

MONOUNSATURATED FATS:

This fat is liquid at room temperature but becomes semi-solid or cloudy in the refrigerator. When substituted for saturated fats, monounsaturated fats can help to improve blood cholesterol levels and reduces the risk of heart disease. Olive oil and peanut oil are examples of monounsaturated fats.

POLYUNSATURATED FATS:

Polyunsaturated fats are always liquid, even when refrigerated. When used in place of saturated fats, they can help improve blood cholesterol levels and reduces the risk of heart disease. Omega-3 fatty acids are polyunsaturated fats. Omega-3 fatty acid lowers triglyceride levels, improve heart health and provide anti-inflammatory benefits. Canola oil, sunflower oil and walnut oil are examples of polyunsaturated fats.

SATURATED FATS:

Saturated fats are solid at room temperature. A diet high in saturated fats has been linked with elevated cholesterol levels and increased risk for heart disease, so it is best to limit your use of them. Butter, lard, palm oil and coconut oil are examples of saturated fats.

HYDROGENATED FATS:
Hydrogenated fats are solid at room temperature. Hydrogenation is the chemical process that changes liquid oils into solid fats. Fully hydrogenated oils are primarily saturated fat. A diet high in saturated fats has been linked with elevated cholesterol levels and increased risk of heart disease, so try to reduce your use of them. Shortening, premade pie-crusts and refrigerated doughs like biscuits and rolls are examples of premade foods that contain hydrogenated fats.

TRANS FAT:

Most trans fats are formed through an industrial process that adds hydrogen to vegetable, oil, which causes the oil to become solid at room temperature. Trace amounts also occur naturally in some meat and dairy products. Trace amounts also occur naturally in some meat and dairy products. Trans fats raise your low-density lipoprotein (bad) cholesterol and lower your high-density lipoprotein (good) cholesterol. High LDL, along with low HDL levels, can increase your risk for heart disease and stroke. These fats are so unhealthy that the Food and Drug Administration has prohibited food manufacturers from adding the major source of artificial trans fats – partially hydrogenated vegetable oils –  to foods and beverages.

CHOOSE THE BEST OILS

OLIVE OIL – A Mediterranean must have:

Olive oil has long been a favorite in healthy diets. It’s high in both monounsaturated fats and antioxidants, making it one of the best choices for your heart. The antioxidants found in olive oil are known as polyphenols that have been linked to heart health. This oil works well for roasting or stir frying vegetables and making homemade salad dressing.

Extra virgin olive oil (EVOO) is minimally processed, retaining more nutrients and offering a bold, fruity flavor. This makes it a great option to drizzle over cold dishes, but with a low smoke point, it’s not ideal for high-heat cooking. Which isn’t beneficial for any of us.

Always store olive oil in a cabinet and buy in a dark bottle.

Olive oil is a great substitute for most salad dressings. Also a great treat when dipping it into bread.

AVOCADO OIL – 

Avocado oil is also high in monounsaturated fats, but if you do high heat cooking, it has a much higher smoke point.

To get the most nutrients, look for a cold-pressed option. Always buy it in a dark colored bottle. Store it in a cabinet.

Avocado oil is less refined, and contain more antioxidants and other helpful compounds. Best uses are when sauteing, roasting and grilling.

CANOLA OIL

The neutral flavor and high smoke point make canola oil an excellent choice for baking and stir frying. Most canola oil is highly refined and has a relatively long shelf life. It’s incredibly versatile and can be used for roasting, baking and making salad dressings.

WALNUT OIL

Although this specialty oil is more expensive than other oils or canola oil, walnut oil has a rich, nutty flavor and boasts heart-healthy omega-3s. Walnut oil, as with all nut oils, has a short shelf life. Buy a small bottle and store it in your refrigerator for up to three months. It’s nutty flavor only works in some dishes. The best uses include salad dressings, try a blend of canola and walnut oils together, or to give baked goods a light walnut flavor.

RECIPES FROM MAYO CLINIC HEALTH SYSTEM.ORG.

CITRUS VINAIGRETTE

Drizzle this sweet-tangy dressing over mixed fruit or a salad of mixed greens, orange tidbits, cranberries and walnuts.

1 cup water

1/2 cup orange juice concentrate

1/2 canola oil

1/4 cup rice wine vinegar

2 tablespoons honey

1 tablespoon fresh thyme

1/4 teaspoon salt (optional)

Pinch of ground black pepper

In a blender, mix all ingredients until smooth. Serve immediately. Place leftovers in a container in the refrigerator for up to two weeks. Shake well before use.

Nutrition per 2 tablespoon serving, 143 calories, 14 grams total fat, 1 gram saturated fat, 9 grams monounsaturated fat, 89 milligram sodium, 7 grams total carbohydrate, 0 grams fiber, 0 grams protein.

TOMATO BASIL PSTO SAUCE

Serves 15

Make the pesto sauce and freeze in containers portioned for your family.

1/4 cup olive oil

4 garlic cloves, minced

1/4 cup red wine vinegar

8 cups diced Roma tomatoes

1/2 cup tomato paste

12 fresh basil leaves, chopped

1 tablespoon sugar

1/2 teaspoon slat

1/4 teaspoon ground pepper

1/2 cup grated Parmesan cheese

Heat a large saucepan to medium-low heat; add the oil. When the oil is heated, add the garlic and stirring until lightly golden. Add the vinegar and continue stirring for an additional 2 minutes. Stir in the tomatoes, tomato paste, basil, sugar, salt and  pepper. Bring the mixture to a simmer and stir occasionally until the tomatoes break down, about 8 to  10 minutes. Remove the pan from the heat and let it cool slightly. Place the sauce and cheese in a food processor and process until smooth. Taste the sauce and adjust the seasonings as needed.

Nutrition per 1/2-cup serving: 85 calories, 4 grams total fat, 1 gram saturated fat, 3 grams monounsaturated fat, 344 milligrams sodium, 8 grams total carbohydrate, 0 grams total sugars, 1 gram fiber, 2 grams protein.