Fats and Oils and Healthy Weight Loss
Allowed—Foods rich in monounsaturated fats, and in omega 3 and omega 6 fatty acids (flaxseed oil, pumpkin seed oil, soybean oil, extra-virgin olive oil, egg less mayonnaise, and olive oil)
Note: olive oil contains 70 to 85 percent-unsaturated oleic acid and 9 to 14 percent-unsaturated linoleic acid. In addition to its nutritional value (more than 85 percent unsaturated fatty acids), olive oil is often used to facilitate elimination of bile. For this purpose it is best taken in the morning on an empty stomach. Olive oil is also used in cases of moderate arterial hypertension.
Avoid—Sour cream and other whole milk or cream-based dairy products; highly processed and chemically refined fats and oils (unsaturated as well as saturated); margarine or any type of mayonnaise; hydrogenated and partially hardened vegetable shortenings; foods high in both saturated fats and cholesterol, such as lard, lars.d-based shortenings, beef fat, beef fat–based shortening, and butter; coconut oil; palm kernel oil; foods high in saturated fats, such as meat drippings Read package labels when choosing processed food
Remember that "vegetable oil" could mean coconut or palm oil, both high in saturated fat.
Note: remember which foods are dietary sources of saturated fats and cholesterol. As a rule of thumb, saturated fats and cholesterol are generally found in foods from animal sources, while polyunsaturated fats come from vegetable sources—coconut and palm oil are the exceptions.
