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What Are Healthy Oils?


Most women associate oils with fat and when you are trying to stay healthy, you may think it is best to stay away from fat. However, there are many healthy oils that are essential for a women’s health, according to Kim Westcott, MS, RD, LDN, CSO, a Registered Dietitian at Beebe Healthcare.

“Calorie needs vary from person to person, so it is important to understand what your calorie needs are and then work within those limits,” Westcott said. 

Healthy oils or fats are found in nuts and seeds such as flaxseed and chia, olives, avocadoes, nut butters, and fatty fish such as salmon, mackerel, herring, and tuna. Healthy fats can also be found in eggs from chickens and foods with high omega-3 content.

“Any fat that is a liquid at room temperature is going to be a healthier fat,” Westcott said. “In addition to using healthier cooking oils, I also recommend women focus on getting more of the omega-3 fatty acids from fish, walnuts, and flaxseed.”

If you are not a fish lover, try taking a fish oil supplement, but be sure to talk to your doctor first.

Westcott cautions women to add healthy fats slowly and in moderation. “Teaspoon for teaspoon you get the same amount of calories in a teaspoon of butter that you would in a teaspoon of olive oil. Aim to keep fat intake to no more than 25 percent to 35 percent of your overall calories for the day.”