Healthy Oils


Last month, I presented the idea of some healthy sugar sources to replace the nutrient deficient white sugar. The next category to review is healthy oils. Oils and fats are an important nutrient for our bodies. The nerve tissue conducting information throughout our body is made up mostly of fats. Your heart prefers fatty acids as a fuel supply and a proper balance of fat reserves is necessary for the ability to produce healthy children. So quality oils and fats are needed for healthy nerve communication, a healthy heart, and healthy children.

The early 1900s saw a significant increase in the understanding of chemistry and how different chemicals interact. During this time, most of the vitamins were discovered and the structure and importance of each vitamin was learned. Fats and oils were also carefully analyzed, and we learned how these important molecules are used in the body.

Some of this chemistry worked on how to extract oils from seeds. All seeds have some oil in them because oil is important for starting new plant growth. Some of the primary types of oil in seeds are called Omega-3 and Omega-6 fatty acids. Our body uses both of these types of fatty acids to manage important functions in the body.

Over the years, this extraction process has been perfected to maximize oil production and provide a product to the consumer. Businesses and health services have marketed these oils as healthy, plant based, unsaturated fats. The marketing has worked very well, but the health results have not been positive.

The current Omega 6 to Omega 3 intake ratio among average Americans is at least 12 to 1 with some sources stating the ratio is more like 20 to 1. A healthy balance should be about 2 to 1 of Omega 6 to Omega 3. This imbalance is due to the high consumption of corn oil, soybean oil, and vegetable oil, which are high Omega 6 sources. These oils are the primary oils used in fried foods at restaurants and homes because they are the least expensive oils on the market. When consumption of Omega 6 is high and the consumption of sugar is high, the end result is inflammation, excess weight, and diabetes. The current intake needs a significant shift to more Omega 3 for improved health and well-being.

So, what are the healthy oil options? What changes can be made in the home to improve health? The first step is to remove corn oil, soybean oil, and vegetable oil from the cupboard and commit to using healthy fats for any heating on the stove or oven. These healthy fats include coconut oil, ghee, butter, lard, and tallow. These were common fats used in the early 1900s before chemistry made the other oils available. These healthy fats do not change their chemistry when heated and do not produce chemicals that can promote inflammation. These saturated fats have been used for centuries to support generations of healthy populations.

Second, add healthy oils at the table for increased intake of healthy Omega-3. These oils include Extra Virgin Olive Oil, Flaxseed oil, Hemp seed oil, and Walnut oil. These oils should not be heated, but generously used at the table on your food. An increased intake of Omega-3 oils over your vegetables, salads and bread will help to decrease inflammation and improve the balance between Omega-6 and Omega-3. A favorite way to use these oils is to make your own vinaigrette dressing, mixing olive oil and vinegar together with some additional spices. Homemade vinaigrette has excellent flavor, and you can create a variety of dressings using apple cider vinegar, various balsamic vinegars, red wine vinegar, or lemon juice. A recommendation of at least 3 tablespoons each day of these healthy Omega 3 oils will help to reduce inflammation and improve health.

Make your health a priority in 2024. Change is required, but the outcome is worth the effort. Little changes can make a big difference over time. Changing your oil sources can be one of those little changes. If you would like to pursue a healthy lifestyle and increase longevity, I can help you start a plan.

Contact me to discuss your health goals for 2024. I can help you reach those health goals with whole food plans customized to your specific needs. You can contact me at, or check out my website at Start this year with a new plan. Foundation to Thrive is a 16 week lifestyle transformation to help you reach your health goals in 2024.