More “Heart-Healthy” Oil Tips from David Jack

On “Katie’s Toolkit,” Men’s Health contributor David Jack reveals which oils are best for cooking and for your health. The fitness guru also offers these additional tips.

1. Try new oils.

Just as you need to eat a variety of foods in your diet to provide diverse nutrition to your body and brain, it’s good to mix up the oils you use. Grape-seed oil, for example, is a great substitute for olive oil. Other oils like olive, flax, and fish oils are all foods worth considering as part of your overall eating plan as well.

2. Pay attention to the smoke point.

That’s the point at which oil starts to burn or “smoke” when you’re cooking. When cooking on high heats, use higher temperature smoke point oils like grapeseed, avocado, safflower, butter, coconut and olive oils. Once again, mix them up to balance out the fat profiles in your diet. Simply stated, manage the heat. If the oil starts to burn or smoke, start over. It’s at that smoke point that even the healthiest oils and fats can mutate into less healthy molecules that are not ideal for your overall health.

3. Use nut oils as a “finisher.”

Walnut oil and other lower-temperature oils, for example, can be dripped on top of a butternut squash soup or dips – delicious and healthy!

4. Get creative.

How about making your own salad dressing by using avocodo oil in a spray? Or try adding coconut oil to a protein shake.

5. Consider quality.

The quality of the foods we eat can make a difference. Consider organic, virgin sources when possible.

6. Use fats and oils in moderation.

Even though many fats are necessary to human function, and in some cases extremely beneficial for us, they still contain a higher calorie content so weight gain can become an issue. That being said, many health professionals agree that swapping more healthy balanced fats for unhealthy and processed carbohydrates would improve overall health markers in human beings.Consult with a doctor, nutritionist and/or fitness professional relative to your personal health and nutrition strategy.


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