Snacking is part of a healthy meal plan. Eating too many snacks containing high amounts of saturated, trans or hydrogenated fats, however, may contribute to weight gain and increase your risk of developing heart disease. Oils, however, tend to be low in saturated and trans fats and should be part of a healthy eating plan, including during snack time.
Fat's Dietary Importance
The Institute of Medicine recommends that you consume between 20 and 35 percent of daily calories from fats, such as oil. Fats support hormone production and facilitate the absorption of certain vitamins in your body. Fats are a source of energy and make foods taste more satisfying. Fat also takes longer to digest than some other nutrients, so a snack with a bit of oil can help you stay full longer.
Healthy Oils
Unhealthy fats, such as saturated and trans fats are usually solid at room temperature. Oils, however, are usually liquid at room temperature and are found mostly in plant foods or fatty fish. Oils are predominately unsaturated fats which can help lower your cholesterol levels, and thus your risk of heart disease when used instead of saturated or trans fats. Plant oils also contain no cholesterol.
Types of Oils
The American Heart Association recommends using oils such as soybean, canola, safflower, corn, sunflower and olive for cooking and baking. Nut, sesame , flax and olive oil are other heart-healthy options that are best used as flavorings because they tend to scorch at high temperatures. Certain plant oils, specifically coconut and palm oil, are high in saturated fats. For this reason, the American Heart Association recommends you avoid them.
Sample Snacks
A 1/2-cup serving of cooked oatmeal with soy milk, berries and 1 tsp. of flaxseed oil makes a healthy whole-grain snack. Fresh tomatoes, sliced and served with fresh basil, salt, lemon juice and olive oil, help you fit in a serving of vegetables at snack time. Another option is to thinly slice cucumbers and toss with rice wine vinegar, toasted sesame seeds and a tsp. of sesame oil. Homemade hummus, made with chickpeas, sesame seed paste, olive oil and lemon juice, served with mini whole wheat and cut-up vegetables is another heart-healthy, fiber-rich snack.
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