Oil and fat have gotten a bad rap from the media. While it's true that too much fat in your diet can lead to obesity, cardiovascular disease and other ailments, the human body actually needs a certain amount of fat in order to function at optimum levels. The trick is to find best source of fat and to use it in the most efficient way. A well-balanced diet consists of lots of fresh fruits and vegetables, whole grains, and small amounts of healthy oil.
Step 1
Avoid trans fats, which greatly increase your risk of heart disease, stroke and diabetes. Trans fats, also called partially hydrogenated oils, are created when hydrogen is added to vegetable oils; they are used in many processed and packaged foods to boost flavor or improve consistency. Many restaurants also use trans fats for deep frying.
Step 2
Choose healthy oils. An easy rule of thumb to remember is that healthy oils are generally liquid at room temperature, while unhealthy oils will be solid unless they are heated. Choose vegetable oils like olive oil, canola oil or peanut oil instead of lard, palm kernel oil or coconut oil.
Step 3
Use butter instead of margarine, but use it sparingly. Margarine often contains trans fats, as well as artificial flavor or color. Butter is a necessary ingredient for many cookies, cakes and other baked goods, but in some recipes you may be able to substitute a healthier liquid vegetable oil like canola oil or walnut oil. You may even be able to replace some or all of the butter with a fat-free option like applesauce or mashed banana.
Step 4
Use the right oil for the job. Some oils perform well at the high temperatures necessary for deep frying, while others cannot be heated at all and must be stored in the refrigerator to keep them from going rancid. Read the label carefully when choosing an oil for your recipe.
Step 5
Fry food in oil that has a higher smoke point, such as corn, sunflower or canola oil. Olive oil may be used for light sautéing or for cooking at lower temperatures.
Step 6
Add flax oil or hemp oil to cold foods like salad dressing, or use them to top steamed vegetables and other foods. These oils are high in omega-3 fatty acids, which, according to the American Heart Association, help reduce your risk for heart disease and also improve brain function. Flax and hemp oil should not be heated---if the food is too hot for your tongue, it's too hot for flax oil---but they may be added to warm, cooked foods like stews, soups or porridge.
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