Eating low oil foods can benefit your heart cholesterol, blood pressure and overall health. They may also help you lose weight and feel more satisfied after meals. These types of healthy fats, often referred to as unsaturated, are found in many plant foods and in some nuts and seeds.
Avocado, nut butters and tahini are good examples of these healthy fats. They contain omega-3 fatty acids, which may help lower bad LDL cholesterol and raise good HDL cholesterol (HDL is known to protect against strokes, heart disease and other cardiovascular problems).
Grapeseed oil contains polyunsaturated fats that are thought to have anti-inflammatory properties. It’s a good choice for frying, grilling and roasting because it has a high smoke point, which means it can handle higher temperatures without burning.
These fats are also rich in antioxidants, which can help protect your cells from damage that can lead to diseases like heart disease and cancer. They also help you feel more satisfied after a meal, helping you to manage your appetite and reduce your risk of overeating.
Another good source of these essential fatty acids is cold water fish such as sardines, salmon and mackerel. These fish are high in omega-3s, which can help you lower your triglycerides and prevent inflammation.
They can also help reduce the risk of high blood pressure and diabetes, says Jessica Levinson, RDN, a culinary nutrition expert in New Rochelle, NY. They are also an excellent source of vitamin D, which can help regulate your immune system and boost your energy level.
Other good sources of these beneficial fats include eggs, tahini, nut milks and olives. These can be eaten on their own or used to make dips, spreads and dressings.
The AHA recommends replacing saturated fat in your diet with monounsaturated and polyunsaturated oils. These oils are lower in saturated fat than butter and have been shown to improve cholesterol levels, manage triglycerides, and reduce your risk of heart disease.
Saturated fats are the kind that are found in fatty meats, dairy products, and processed foods. These types of fats are high in calories and contribute to your weight gain, so they are best avoided if you want to keep your cholesterol levels and heart disease risk low.
These fats can also be found in some tropical fruits, such as coconut and palm oil. They are also found in some vegetable oils, such as canola and soybean.
They can be incorporated into your diet in moderate amounts, as long as you avoid eating them as snacks or treats, and as a topping on foods like pizza or other dishes that are high in carbohydrates.
You can also add them to salads, pasta sauces and soups. They add a creamy texture that is not found in a lot of other cooking ingredients, so they are especially beneficial in these types of dishes.
If you do eat these fats, it’s important to consume them in moderation and to include other healthy foods in the same meal that are high in fiber. These other nutrient-rich foods will help you meet your daily fiber and other nutrient needs.