You’ve heard it once you’ve heard it a thousand times in the past that fat can clog your arteries and promote heart attacks, well its a natural fact that good fats are extremely good for you and can keep your arteries clean and your heart happy. To get the most essential nutrients from oils you need to go past olive oil and open your cupboard to new health benefits, cooking temperatures and new and interesting flavors. All fats have about 120 calories per tablespoon and moderation should matter. keep in mind that fats should make around 35 percent of your total caloric intake. the best oils are rich in healthy fats like: monounsaturated fats can be found in avocados and olive oil and can boost your good cholesterol levels. Polyunsaturated oils that are found in walnuts and grapeseed oil and are considered to be the healthiest oils because they contain high levels of omega 3 and omega 6 fatty acids which can decrease the risk of type 2 diabetes and trump and lowers bad cholesterol levels and also aids greatly in increasing good cholesterol levels. Grapeseed oil is super high in polyunsaturated fats and loaded with tons of vitamin E and has a high smoke point which means that it can be used as a substitute for olive oil and is literary flavorless. Walnut oil is a delicate that does not fare well under heat and performs best in salad dressings and to be drizzled over cooked vegetables. This great oil is also loaded with polyunsaturated fats anti-inflamatory omega 3, alpha-linolenic acids (great for the heart) and vitamin K which builds strong bones. Avocados contain a great oil and can be used in a vast variety of ways such as being whisked with juices and used as dressing over salads. some of the unhealthiest oils on the market today and are the top culprits in many health problems, weight management and overall heart health in people. Palm oil can be found in many processed and snack foods and is ussually found in items that are long term shelf items. This oil is part of the “partially hydrogenated” family that includes soybean oil and can increase bad cholesterol levels and its fats are extra saturated. Cottonseed oil has a high percentage of saturated fats and has been shown in various studies that contains trace amounts of pesticides which are used in cotton fields.