Healthy Oils and Fats

Last Updated: January 02, 2023

Medically reviewed by NKF Patient Education Team

Learn about the benefits of healthy oils and fats, their importance for kidney-friendly diets, and discover heart-healthy recipes for salad dressings.

Healthy oils and fats include those rich in monounsaturated and polyunsaturated fatty acids (MUFA and PUFA). Bad fats include industrial-made trans-fat and saturated fats. A variety of foods are rich in PUFA and MUFA, but we need to limit our intake of dietary fat to avoid excessive calorie intake.

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 oilFat descriptionSmoke point*Uses
Avocado oilMUFA, High in oleic acid, lutein, carotenoids, and
antioxidants
Very highGood for roasting and frying. The neutral flavor
makes it a good option for baking.
Canola oilMUFA and PUFAHighGood for roasting and frying. Neutral flavor.
Flaxseed oilPUFA, High in omega-3 fatty acidsVery lowDo not heat this oil. Use in cold dishes.
Grapeseed oilPUFA, High in omega-6 fatty acids and antioxidants
such as vitamins D, C, and E
HighGood for cooking and grilling.
Olive oilMUFA, Extra virgin olive oil is high in antioxidantsLowGood for sautéed dishes and baked goods.
Sesame oilPUFA, High in antioxidantsHighGood for stir-frying but has a strong flavor.
Sunflower oilMostly polyunsaturated, High in omega-6 fatty acids and vitamin EHighGood for deep-frying, pan-frying, sautéing, roasting,
grilling, baking, & salad dressings. Mild flavor.
Walnut oilMostly PUFA, High in omega-3 fatty acidsVery lowDo 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

OilThe 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.
VinegarThis 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.
CitrusLemons, limes, and oranges help add
additional acidity while also giving them a
touch of sweetness.

Seasonings

You can add a variety of flavors
by mixing in seasonings such as ginger, garlic,
herbs, or spices.
SweetenerNot for everyone, but honey,
maple syrup or sugar works great when trying
to balance the acidity of citrus or vinegar.

Italian vinaigrette

Serving size: Makes 7,  2 tablespoon servings

Ingredients

  • ½ cup extra virgin olive oil
  • 2 tablespoon white wine vinegar
  • 1 clove garlic, crushed
  • 2 teaspoon Italian seasoning
  • 2 teaspoon fresh lemon juice
  • 3 tablespoon parmesan cheese
  • 2 teaspoon honey
  • Pinch of salt *

Directions

Combine all ingredients with any one of the following 

  • blender
  • food processor
  • jar with a lid
  • bowl with a whisk (using a whisk will be more challenging since you need to whisk for a few minutes).

Use as a salad dressing (2 tablespoons) or marinade.

Nutritional facts per serving

Calories 154
Fat 16 g
Cholesterol 1.8 mg
Carbohydrate 2.2 g
Sugar  1.7 g
Sodium 40 mg
(*) ½ tsp salt adds 166mg
Phosphorus 12.6 mg

Honey mustard dressing

Serving size: Makes 7,  2 tablespoon servings

Ingredients

  • ½ cup extra virgin olive oil
  • 2 Tbsp. Dijon mustard
  • 2 Tbsp. white wine or apple cider vinegar
  • 3 Tbsp. honey
  • pinch of salt *

Directions

Combine all ingredients with any one of the following 

  • blender
  • food processor
  • jar with a lid
  • bowl with a whisk (using a whisk will be more challenging since you need to whisk for a few minutes).

Use as a salad dressing (2 tablespoons) or marinade.

Nutrition facts per serving

Calories 166
Fat 16 g
Cholesterol 0 mg
Carbohydrate 7.5 g
Sugar 7.2 g
Sodium 119 mg
(*) ½ tsp salt adds 166m
Phosphorus 2 mg

For more information, contact the National Kidney Foundation

Toll-free helpline: 855.NKF.CARES or email: nkfcares@kidney.org
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.

 

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© 2024 National Kidney Foundation, Inc. This material does not constitute medical advice. It is intended for informational purposes only. Please consult a physician for specific treatment recommendations.