Not all fat is considered evil.

There are quite a few healthy fats and oils out there that you should consume on a regular basis. Here are four of them that are perfect for cooking and finishing foods. If you’re not already using them, give them at try. They will make you feel better, make your food taste amazing, and might actually help you lose weight.

Olive Oil
Let’s start with the most common and my personal favorite of four three oils. If you’re not already using extra virgin olive oil, there’s no better time than the present to start. Go for cold pressed and a high quality olive oil. My number one choice is Bragg’s. It contains lots of monounsaturated fat and has even been shown to reduce inflammation in your body.

The oil changes when exposed to very high temperatures. It has a smoke point of 374 °F so avoid using it at higher temperatures and stick to using it as a finishing oil instead. Drizzle it on everything: salads, soups, meat, you name it.

Avocado Oil
This oil has a neutral taste and can withstand high-heat cooking with a smoke point of 430 °F. It also works well as a salad dressing or drizzled over soups and used in smoothies.

It’s also high in oleic acid which is an unsaturated fat and heart-healthy. It contains vitamin E and also helps the body absorb other fat-soluble vitamins.

Coconut Oil
This is a winner for high-heat cooking since it has a smoke point of 450 °F. Because it has a high content of the saturated fat lauric acid, it’s resistant to oxidation at high heat.

It also has antibacterial and immune boosting properties.

Duck Fat
With a smoke point of 375 °F another popular cooking oil in the Paleo community is duck fat. It’s contains 36% saturated fats which help provide energy, are necessary for liver function, help absorb other vitamins and manage inflammation.

Because it also contains 50% monounsaturated fats duck fat meets both saturated and monounsaturated needs according to Nutritional Therapy guidelines. Plus, it tastes amazing!

Make Smarter Choices
Another great approach is to think about how you can replace some of the fats and oils you’re using right now with these healthier alternatives. Replace your store-bought salad dressing with a home-made olive oil based version. Use avocado, coconut oils and duck fat instead of vegetable or canola oil. Improve your health by incorporating more healthy fats into your diet.

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