Claiming that “fat is bad” has thankfully been exposed as junk science. In fact, including plenty of lightly or non-processed fats in your diet can improve performance and recovery, stabilize mood and enhance skin and hair health. Eating a diet rich in healthy fats can also improve testosterone production, supporting muscle growth and repair. In addition to snacking on nuts and seeds, increasing the amount of oils you consume is another solid way to get more healthy fat into your diet. Avoid those nasty, highly-processed vegetable oils that most fast food restaurants use and instead add these healthier options to your next grocery list (in addition to the more obvious choices like extra virgin olive oil and coconut oil).
Red Palm Oil
OK, first up some honest disclosure: if you try this by itself it’s the worst thing you’ve ever tasted, at least since your kids conned you into eating Beanboozled jelly beans. But if you substitute your regular cooking oil for red palm in a strongly-flavored recipe (see: curry) you’ll get all of the health benefits without the awful taste. In addition to being high in monounsaturated fat, palm oil packs a hefty beta carotene punch and are a great source for tocotrienols, a potent form of vitamin E. Some palm producers don’t give two hoots about the environment and damage non-replenishable forests, so look for a palm oil that’s from a sustainable source.
Macadamia Nut Oil
These buttery-textured nuts are not only a wonderful trail mix upgrade, but also make a cooking oil that deserves a second look. Macadamia nut oil has a higher monounsaturated fat level than olive oil, is lower in omega 6 fatty acids than other nut oils and can be used for frying, sautéing and other high temp cooking. Its tocotrienols and tocopherols help reduce oxidative stress, helping keep your ticker in good working order. One of its other antioxidants, squalene, enhances skin health and appearance.
Flaxseed Oil
Some people who are either allergic to fish or simply don’t like the fruit of the sea eat flaxseeds to get some Omega 3 fatty acids. The oil is easier to digest and its form of Omega 3’s (AlA) is more readily available than eating the seeds themselves. A study by Greek researchers showed that consuming flax oil daily lowered blood pressure and improved heart health. It might also help alleviate the symptoms of inflammative bowel conditions like Crohn’s Disease and colitis.
Walnut Oil
Of all nuts, walnuts have the highest Omega 3 to Omega 6 ratio, which is important as overloading on Omega 6’s can lead to chronic inflammation-related issues. While you can’t use walnut oil at high temperatures and you’ll need to use it quickly because its polyunsaturated fat content makes it prone to going rancid, it should be in your rotation for lower temp cooking and baking. Walnuts are high in ellagic acid, a weapons-grade antioxidant that may help prevent certain cancers from developing and spreading. It’s also a solid source of melatonin, which promotes restful sleep, and phytosterols that can lower “bad” cholesterol. They’re also high in the mineral manganese, which is essential in preserving bone health.
