Unsaturated oils are necessary for good health in small amounts. Oils and solid fats both contain about 120 calories per tablespoon so the amount of oil you use needs to be limited to balance your total calorie intake. It’s especially important to limit saturated fat, which is found in whole dairy foods, many meats, butter, and lard, and raises blood cholesterol levels and thus the risk for heart disease. Most of your fat should be from fish, nuts, and vegetable oils. Limit solid fats like butter, stick margarine, shortening, and lard.
The good oil is not hard to find, it is present in a number of foods including some types of fish, olive oil and even chocolate. The best
source is flax-seed oil taken in a capsule as a dietary supplement. Flax-seed oil is easily destroyed by light and oxygen. Look for quality
brands in a dark glass bottle. Keep flax-seed oil in the fridge. It cannot be heated but in liquid form can be added to protein shakes or used as a dressing.
Oils and Fats Table – It is the difference that counts
| Type of Oil or Fat | Percentage of polyunsaturated fat | Percentage of saturated fat |
| Safflower oil | 74% | 9% |
| Sunflower oil | 64% | 10% |
| Corn oil | 58% | 13% |
| Average vegetable oil (Soy bean + cottonseed) | 40% | 13% |
| Sesame Oil | 38% | 13% |
| Chicken Fat * | 26% | 29% |
| Groundnut Oil | 21% | 19% |
| Average Vegetable Shortening | 20% | 32% |
| Mustard Oil | 18% | 6% |
| Lard * | 12% | 40% |
| Olive Oil | 9% | 14% |
| Beef Fat * | 4% | 48% |
| Butter * | 4% | 61% |
| Palm Oil * | 2% | 81% |
| Coconut Oil * | 2% | 86% |
| Ghee * | Nil | 65% |
*Must be avoided.
All fats and oils are equally high in calories, so see how little you can use. When you use fats and oils, choose those high in polyunsaturated fats – the ones at the top of the chart.
Reliable research shows the majority of diets are deficient in omega-3 fats. Deficiency causes a decline in body function. Omega 3 helps reduce body fat and the risk of a number of ailments. Studies show omega-3 oils can help prevent heart disease, reduce the
cholesterol ratio, blood pressure, triglyceride levels, and cardiac arrhythmia. This essential oil can increase the metabolic rate by stimulating brown fat cells, making it easier to lose body fat. Omega 3 has been shown to selectively kill cancer cells without harming normal cells. Arthritis suffers report relief from symptoms when omega-3 oils are taken as a dietary supplement. Skin conditions
including psoriasis, acne, eczema, dry skin and other allergic conditions appear to be related to omega-3 defi ciency.
Omega-3 fatty acids are the precursors for the Series 3 prostaglandins. Series 3 prostaglandins regulate immune function and the body’s response to stress. These oils assist in protecting against infl ammation, water retention and lowered immune system. Omega 3 shortens muscle recovery time after high exertion while helping to heal sprains and bruises.