Choosing the Right Oil

Hit It!® Fitness trainers get asked all the time, which oil is best for your health and which is best to use when cooking. There is no simple answer to this question, but with some help from ACE (American Council on Exercise) and their recent blog post, we hope that we can guide you in to making the best decision the next time you use an oil.

Polyunsaturated, monounsaturated, saturated and trans fat are all used to describe the different types of fat. So which oils fall under each of these categories and which ones are healthier than others? Here is everything you need to know!!!

Polyunsaturated fatty acids – Omega-3 and omega-6 fatty acids fall under this category. Getting too much omega-6 and not enough omega-3 can be dangerous to your, omega-6’s are pro-inflammatory and omega-3’s are anti-inflammatory. As Americans we consume way too much omega-6. It shouldn’t be avoided by we need to increase the omega-3’s for a better ratio and to reduce inflammation. Omega-3’s include flax and hemp oil and Omega-6’s include corn, cottonseed, grape seed, hemp, safflower, soybean, sunflower.

Monounsaturated fatty acids – These are heart-healthy and reduce the “bad” LDL cholesterol and raise the “good” HDL cholesterol. These include: olive, avocado, almond, hazelnut, macadamia nut and canola oils.

Saturated fatty acids – These increase a person’s risk of heart disease by increasing the “bad” LDL and total cholesterol. There is an exception which we are very excited about, and that’s coconut oil, which is actually heart-healthy! Other sources include: butter, coco butter, lard, and beef fat.

Trans fats:  These increase your risk for heart disease and inflammatory diseases like diabetes, arthritis and irritable bowl syndrome. Included are vegetable oil and vegetable shortening.

We hope this gives you clarification for the next time you are cooking and not sure which oil to use. Our best advice is to throw away the butter and stick with the healthier options!

Check out the blog from ACE to see which oil is best to use when cooking certain foods and at the correct temperatures!