Best oils to stay healthy.

In contrary to popular belief, oils and fatty food don’t make a person fat directly. For many years fats and oils were demonized. But I assure you oils and fats are very important to consume.

We get dietary fat by consuming oils and fatty food. It is one of 3 macro-nutrients along with carbs and proteins. And it is of the same importance as carbs and proteins. In the complicated process of digesting oils, fatty acids are produced. Fatty acids are playing the key role in producing and sustaining hormones, joint lubrication, providing energy for the body and keeping the body warm.

To cheese or not to cheese?

So the fat is not guilty of making people overweight! But as always, the devil lies in details aka nutritional science. Here is the summary of factsabout dietary fat.


  • on average a person’s calorie intake is ~2000 kcal
  • dietary fat intake should be 20% to 30% from daily calorie intake
  • ~500 kcal are calories on average a person should intake
  • 1gram of dietary fat gives 9 kcal
  • divided 500 kcal by 9 is 55,55g of pure dietary fat should be consumed by a person on average

So if a cheese has ~30% of fat, it means that a person can consume 185,16 grams of cheese per day?

Theoreticaly yes, but…

But the details are not over yet. Dietary fat is divided into few categories. But to simplify i will split them in two: good fats and bad fats. Main difference between them is that bad fats increase cholesterol level, and good fats decrese it. Increase cholesterol level increases the blood pressure in body, thus increasing the heart desease possibility.

Good fats are in unrefined oils of nuts and seeds including olives, avocados, peanuts. And the bad fats are mostly in butter, cheese, margarine, animal and fish products, coconut oil and palm oil. Those are fats that solidify in lower temperature. 

What to eat, then?

For example, you could have per day: 2 slices of cheese for breakfast, a tablespoon of avokado oil in your salad, then a sandwich with 1 tb.spoon of peanut butter. Here is the list of my favourite oils to use:

1.Avokado OIL

It is a superfood. It has high temperature burning point. And it is sprayable! Use it when cooking pancakes, friing veggies, or spray it on your salad. This oil is packed with good-fats and it adds additional deeper taste to the food. I love it!

Best sprayable avokado oil.

2.Peanut butter

Everybody loves peanut butter! Good news is it is healthy. But be mindful, it very easy to exceed daily calorie intake by consuming too much peanut butter. Only a couple of tablespoons per day is enough.

When it comes to buying peanut butter, you absolutely must check the ingredients label. Very often cheaper brands will add palm oil, which is bad. Here is the best peanut butter on amazon- there is only 3 ingredients! This is how it should be.

Best peanut butter tha everybody loves.

3.Olive oil.

Good-ol’ olive oil! My go-to oil for baking and marinating. It is very healthy, it has high temperature burning point, and it is cheap. But be cautious! When I say olive oil, I mean extra-virgin olive oil. Check the label it should be saying exactly that- Extra Virgin Olive Oil. It has very deep authentic taste. Here is the brand that I use:

Best olive oil brand.

Please, take care of your health and consider counting how much dietary fat per day you need.


Best regards,

Cabbage Head

3,222 thoughts on “Best oils to stay healthy.

  1. Jules Margan says:

    Hello, i think that i saw you visited my blog thus i came to “return the favor”.I am attempting to find things to improve my site!I suppose its ok to use a few of your ideas!!|

  2. says:

    hey there and thank you for your information – I have definitely picked up something new from
    right here. I did however expertise some technical issues using this web site, as I experienced to reload the website many times previous to I could get it to load properly.

    I had been wondering if your web hosting is OK?
    Not that I am complaining, but sluggish loading instances times will sometimes affect your placement in google and
    can damage your high-quality score if ads and marketing with Adwords.
    Anyway I’m adding this RSS to my e-mail and could look out
    for a lot more of your respective interesting content.
    Ensure that you update this again soon.

  3. ladipoertbTex says:

    Тяговая АКБ на погрузчик
    Тяговая аккумуляторная батарея 36V 1300 Ah для погрузчика Yale ERC040ZF M2801810027B Тяговые аккумуляторы 36V V 1300 Ah 80 900 руб.
    1 Храните тяговые аккумуляторы только в заряженном состоянии. Перед хранением полностью их зарядите. Хранить АКБ нужно при температуре выше 0 градусов, но и не выше комнатной. Современные гелевые аккумуляторы имеют низкий уровень само-разряда, тем не менее каждые полгода их рекомендуется полностью заряжать.