Unsaturated Fats - Considered the 'healthy' fats' - Encouraged as part of a healthy diet, helping to lower cholesterol & more
Saturated Fats - The ‘bad’ fats'
Monounsaturated Fats - The ‘good’ fats'
Polyunsaturated Fats - The ‘in between fats’ - Some good & bad properties
Trans Fatty Acid - A man made fat which is worse for you than saturated fats. Trans Fatty Acid is created when certain oils are heated. Present in foods that contain hydrogenated oils such as margarine.
Flax seeds/oil - Nutty taste, sprinkle on cereals, salads, just about any dish you want. Flaxseeds, also known as linseeds, are an excellent source of omega-3 fatty acids. Flaxseeds provide anti-inflammatory benefits, protect your bones, protect against heart disease, breast cancer and diabetes. Eating flaxseeds also lowers blood pressure in men with high cholesterol.
Hazelnut Oil - Delicious, rich flavoured oil extracted from the nut. Its delicate flavour is lost when heated but it can be whisked into a sauce at the last minute or used for baked goods, salad dressings or as a marinade for fish or poultry.
Pine Seed Oil - Distinctive flavour, this oil is produced on a small scale. It is quite costly but the flavour will never disappoint. Use it for salads; it is especially delicious when added to a dipping sauce for artichokes.
Pumpkin Seeds / Oil - Use as a last-minute seasoning for steamed vegetables or fish. Eating the green, hulled, pumpkin seeds (also called pepitas) may promote prostate health, protection for men's bones, anti-inflammatory benefits for those with arthritis and help lower cholesterol. Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, copper, protein and vitamin K.
Sesame Seeds / Oil - Not only are sesame seeds a very good source of manganese and copper but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fibre and healthy (mono saturated) fats. They also contain phytosterols, which block cholesterol production. Eating sesame seeds may help lower cholesterol, provide relief for rheumatoid arthritis and support vascular and respiratory health. There are many types of this oil. All are aromatic and capable of being heated to a high temperature making it a good cooking oil. Asian sesame oil is made from toasted sesame seeds, giving it a darker color and more pronounced taste.
Sunflower Seeds / Oil - Best all purpose oil. It is high in polyunsaturated, tasteless, pale, light in texture and inexpensive. It can be used for frying, cooking, salad dressings and mixing with other more strongly flavored oils. Eating sunflower seeds may help provide anti-inflammatory and cardiovascular benefits, lower cholesterol and prevent cancer. Sunflower seeds are an excellent source of vitamin E, linoleic acid (an essential fatty acid), dietary fibre, protein and minerals such as magnesium and selenium and are high in cholesterol-lowering phytosterols.
Walnut Oil - Delicious topaz-colored oil, rich, nutty flavor. Production is small, therefore this oil is expensive. Walnut oil does not keep long, either opened or unopened, so buy in small quantities and keep in a cool place, but not in the refrigerator. It makes a delicious salad dressing. It is also good with fish, poultry and vegetables or use wherever a walnut taste will marry well with the ingredients.
Olive Oil - (the exception to the seed/nut rule - Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only non-vegetable oil that can be consumed as it is - freshly pressed from the fruit).
The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of anti oxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("the bad") cholesterol levels while raising HDL (the "good") cholesterol levels. No other naturally produced oil has as large an amount of monounsaturated as olive oil - mainly oleic acid.
Olive oil is very well tolerated by the stomach. In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs. Consequently, it lowers the incidence of gallstone formation. When buying olive oil you will want to obtain a high quality EXTRA VIRGIN oil. The oil that comes from the first "pressing" of the olive, is extracted without using heat (a cold press) or chemicals, and has no "off" flavours and is awarded the "extra virgin" status. The less the olive oil is handled, the closer to its natural state, the better the oil. If the olive oil meets all the criteria, it can be designated as "extra virgin".