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Healthy Cooking Oils

When you are inspired to make healthy changes to the way you eat, it’s easier to take small steps than to go cold turkey.  One relatively easy change to make is to replace unhealthy, bad cooking oils with the good, heart-healthy oils.

You can do this by stopping the consumption of hydrogenated oils, trans fats, and rancid vegetable oils and replace them with healthy choices.  Don’t worry, I’ll make this easy by giving you a list of exactly what’s great to use as a replacement.

Hydrogenated oils, trans fats, and rancid vegetable oils (see list below) have negative impacts on your health, all the way down to how the cells in your body function.  This can contribute to cancer, chronic fatigue, and even neurological issues.  Unhealthy oils are commonly linked to chronic inflammation.  Chronic inflammation contributes to dis-ease in the body, such as heart disease, cancer, diabetes, and stroke.

Healthy oils are good fats, and good fats are actually lacking in our diets even more than vitamins and minerals.  These very same good fats are essential to good health.  They contribute to hormone production, cancer prevention, brain development, weight loss, healing of your cells, and are anti-inflammatory.

Maybe you are a Picasso in the kitchen, but I’m not, so let’s keep it really simple.


Healthy cooking oils and fats that are good to consume:

  • Avocado Oil: high heat, can be heated above 400o
  • Coconut Oil: medium to high heat, best to keep below 400 o
  • Extra Virgin Olive Oil: medium heat, best to keep below 400 o
  • Butter: medium heat, best to keep below 400 o
  • Ghee: medium heat, best to keep below 400 o
  • Fish Oil: do not heat
  • Hemp Oil: do not heat
  • Flax Oil: do not heat
  • MCT Oil: do not heat
  • Other Sources of Healthy Fat: avocadoes, nuts, seeds, olives

Cooking oils to avoid:

  • Vegetable Oil
  • Safflower Oil
  • Corn Oil
  • Margarine
  • Canola Oil
  • Vegetable Shortening
  • Soybean Oil
  • Cottonseed Oil

Dr. Kalaba is a chiropractor in Tucson, AZ, practicing gentle chiropractic care and providing health tips to help you live the best rest of your life.

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