Healthy oils play a vital role in supporting cell growth, protecting organs, and helping absorb essential vitamins A, D, E, and K. The recommended daily intake is 5-6 teaspoons for women and 6-7 teaspoons for men consuming 2,000 calories per day.

Best Oils for Health:

1. Extra Virgin Olive Oil

• Rich in heart-healthy monounsaturated fats
• Contains anti-inflammatory phenolic compounds
• Best for low-heat cooking, salad dressings, and drizzling
• May help protect against cardiovascular disease and Alzheimer's

2. Canola Oil

• Low in saturated fat (1g per tablespoon)
• High in monounsaturated and polyunsaturated fats
• Ideal for high-heat cooking due to higher smoke point
• Neutral flavor makes it versatile

3. Flaxseed Oil

• Excellent source of omega-3 fatty acids
• Contains beneficial omega-6 fatty acids
• May help reduce inflammation and arthritis symptoms
• Best used unheated in smoothies and salads

4. Avocado Oil

• Rich in monounsaturated fats
• High smoke point ideal for cooking
• Neutral flavor suitable for various dishes
• Maintains nutritional value at high temperatures

5. Walnut Oil

• Good source of omega-3 fatty acids
• May provide heart-protective benefits
• Supports cognitive function
• Best for salad dressings and finishing dishes

6. Sesame Oil

• Contains anti-inflammatory properties
• High smoke point good for stir-frying
• Strong flavor enhances Asian dishes
• May help reduce cardiovascular disease risk

7. Grapeseed Oil

• Low in saturated fat
• High in vitamin E
• High smoke point for versatile cooking
• Mild, neutral flavor

8. Sunflower Oil

• High in unsaturated fats
• Excellent source of vitamin E
• May help lower LDL cholesterol
• AHA-approved for heart health

Oils to Limit or Avoid:

1. Coconut Oil

• High in saturated fat (90%)
• May raise LDL cholesterol
• Use in moderation within saturated fat limits

2. Partially Hydrogenated Oils

• Contains harmful trans fats
• Linked to cardiovascular disease and Alzheimer's
• Should be completely avoided

3. Palm Oil

• High in saturated fat
• Environmental concerns
• Not recommended for people with diabetes
• Better alternatives available

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