Some individuals may be hesitant to use oils in food or cooking. High cholesterol and growing fat come to mind when you eat fat with your meals. The notion that certain fats are classified as “bad” complicates matters and the assumption that fats are harmful. However, this should not be the case.

According to an assistant professor of medicine at Harvard Medical School, Shilpa Bhuipathiraju, it is important to take oils. Fats and oils contain fatty acids, including omega three and omega, which form part of the body structure of oils. They form building blocks for hormones that help in decreasing inflammation and lowering blood pressure and bad cholesterol. The most important aspect is to know the right kinds of oils and fats.

What are the healthy oils to take 

Epidemiology and nutrition professor at the Harvard T.H. Chan School of Public Health Walter Willet says that liquid and plant-based oils are the healthiest. He says that olive oil comes to mind when talking of healthy oils.

Extra virgin is the best version since it is the initial pressing and minimally refined, and it lowers blood cholesterol and offers antioxidants.

Corn, canola, safflower sunflower, and soybean all fall into the healthy category after that. The last isn’t taken as a healthy alternative since it used to be hydrogenated, and now it is in its natural state, and Willet says it is a good source.

Why you should avoid animal fats 

There’s butter, lard, coconut oil, and palm oil which are considered unhealthy. They are all available in a semi-solid form and have a highly saturated fat content in general. Consuming that fat raises LDL cholesterol (the bad sort), linked to a higher risk of heart disease and diabetes.

Whereas saturated fats do not offer any of the mentioned health advantages, they shouldn’t be eliminated; instead, they should be limited to 5% of the diet, according to Willett. For instance, if you eat 2,000 calories per day, saturated fats could account for only 100 of your caloric intake.