Oil gets a bad rap for being full of fat. While you don’t want to drench your foods in the stuff, oil is the good kind of fat that can be healthy for you. Of course, it depends on which type you’re using: “Some oils are better than others in terms of the type of fats each is made up of, as well as the level of processing needed to extract it,” John Fawkes, NSCA-certified personal trainer, Precision Nutrition certified nutritionist, and managing editor at The Winder, explains.
When you need oil, opt for olive oil, flaxseed oil, or avocado oil. “Each is high in heart-healthy monounsaturated fatty acids, lower in polyunsaturated fats, and generally available in cold-pressed varieties that don’t reduce beneficial compounds through heated extraction,” Fawkes says.