Why are healthy oils and fats a superfood?
Fat in our diets is a major source of energy (calories) and helps absorb some vitamins and minerals.
Healthy oils and fats are also important because:
- Fat is needed to build cell membranes and nerve tissue
- It is essential for blood clotting, muscle movement, and to lower inflammation
- Healthy oils/fats may help lower the odds of heart disease and atherosclerosis by lowering LDL cholesterol
Healthy oils and fats and kidney disease
Healthy oils and fats are good for heart health and are a great choice for a kidney-friendly diet.
They are safe to eat for all the following kidney conditions and treatments:
Uses of different healthy oils and fats
|Healthy fat or oil
||MUFA, High in oleic acid, lutein, carotenoids, and
||Good for roasting and frying. The neutral flavor
makes it a good option for baking.
||MUFA and PUFA
||Good for roasting and frying. Neutral flavor.
||PUFA, High in omega-3 fatty acids
||Do not heat this oil. Use in cold dishes.
||PUFA, High in omega-6 fatty acids and antioxidants
such as vitamins D, C, and E
||Good for cooking and grilling.
||MUFA, Extra virgin olive oil is high in antioxidants
||Good for sautéed dishes and baked goods.
||PUFA, High in antioxidants
||Good for stir-frying but has a strong flavor.
||Mostly polyunsaturated, High in omega-6 fatty acids and vitamin E
||Good for deep-frying, pan-frying, sautéing, roasting,
grilling, baking, & salad dressings. Mild flavor.
||Mostly PUFA, High in omega-3 fatty acids
||Do not use for cooking. Best for salad dressings
and as a flavor booster to finish a dish.
*Smoke point = temperature at which the fat or oil begins to smoke
Recipes for heart-healthy salad dressings
||The key item in any salad dressing recipe.
Extra virgin oil is the best and most common
oil to use. You can also substitute sunflower
oil or avocado oil for similar results.
||This often adds acidity. Balsamic,
white wine, red wine, rice wine, and apple
cider vinegars are all wonderful to try and
are featured in the recipes below.
||Lemons, limes, and oranges help add
additional acidity while also giving them a
touch of sweetness.
|You can add a variety of flavors
by mixing in seasonings such as ginger, garlic,
herbs, or spices.
||Not for everyone, but honey,
maple syrup or sugar works great when trying
to balance the acidity of citrus or vinegar.
Want to save this information for later?
For more information, contact the National Kidney Foundation
Toll-free helpline: 855.NKF.CARES or email: email@example.com
The National Kidney Foundation wishes to thank its Council on Renal Nutrition (CRN) for the development of this fact sheet.
*This content is provided for informational use only and is not intended as medical advice or as a substitute for the medical advice of a healthcare professional.