Senior Living News

During the late 1980s, fat-free and low-fat foods were the rage. People adopted the mindset that all fats were bad and did their best to avoid them entirely. Fortunately, scientific research has now proven that the right fats, such as healthy food oils, actually deliver health benefits. In this post, we explore what healthy fats are and how seniors can add them to their diets.

Good vs. Bad Fats: What Does It Really Mean?

Instead of simply saying that all fats are unhealthy, we need to distinguish between good and bad fats. The so-called bad fats are saturated and trans fats, substances that are usually in a solid form at room temperature. On the other side are the healthy fats: monounsaturated and polyunsaturated fats that remain in liquid form at normal indoor temperatures.

The Academy of Nutrition and Dietetics (AND) recommends avoiding trans fats and limiting saturated fats to less than 10% of your total calories per day. Their guidelines also state that 20% to 25% of daily calorie intake should come from healthy fats, such as food oils.

What Are the Health Benefits of Monounsaturated and Polyunsaturated Fats?

Consuming food oils that provide monounsaturated and polyunsaturated fats has been shown to provide health benefits for seniors, such as:

• Lower risk of heart disease and heart attack
• Improvements in bad and good cholesterol levels
• Decrease in blood pressure
• Support for a healthy immune system
• Providing essential fatty acids that are necessary for brain, skin, skin, hair, bone and cellular health

Are There Any Downsides to Cooking Oils?

The biggest downside to cooking oils is that they're more calorie dense than carbohydrates and protein. This means the recommended serving size for food oils is small. If you're not careful about how much you consume, you could greatly increase your calorie intake and potentially gain weight.

Also, food oils expire. If you keep them too long, they can turn rancid. Make sure you check the sell-by dates on oils before you use them. You can typically continue to use them for 30 to 60 days after the printed date, but give the oil a sniff test and check its color before you consume it.

Which Oils Should Seniors Try?

There are many polyunsaturated and monounsaturated food oils that older adults can try. Let's take a look at them based on their smoke point, which determines the best ways to use them.

Food Oils With a High Smoke Point

Use the following oils for searing and browning at high temperatures:

• Almond
• Avocado
• Hazelnut
• Olive, light refined
• Palm
• Safflower
• Sunflower

Food Oils With a Medium-High Smoke Point

Make these your go-to oils for stir-frying, baking and roasting in the oven:

• Canola
• Grapeseed
• Macadamia nut
• Olive, light virgin
• Peanut

Food Oils With a Medium Smoke Point

These oils are just right for quick sautéing, low-heat baking and sauces you simmer on the stove:

• Corn
• Hemp
• Pumpkin seed
• Sesame
• Soybean

Food Oils With a Low Smoke Point

Save these more delicate oils for recipes you prepare without heat:

• Flaxseed
• Walnut
• Wheat germ

Tips for Using Healthy Oils in Your Kitchen

Many of the meals we serve here at Collinwood senior living community in Fort Collins include healthy food oils. Here are some of our tips for how to use them:

• Make your own salad dressings: Combine three parts food oil with one part vinegar or an acid such as lemon juice. Mix and match to bring new flavors to your salads. Not only do DIY salad dressings allow you to get creative in the kitchen, but they can also help you avoid the added sugars, preservatives and food additives found in store-bought bottled alternatives.
• Measure for portion control: Instead of pouring directly from the bottle and trying to eyeball how much to use, measure the needed amount with a measuring spoon. You can find the recommended serving size on the back of the food oil bottle.
• Avoid deep-frying: Even when you use healthy food oils, frying makes for a meal that's high in fat and calories. Depending on the recipe, you may be able to recreate that crunchy, fried effect in the oven or by sautéing.
• Don't reuse food oils: Unlike some solid fats, cooking oils can't be reused. If you have a small amount left over in your cookware, let the oil cool, place some paper towels in your trash can and then pour it over them.
• Be smart when shopping: Because food oils have a limited shelf life, it's a good idea to choose one healthy food oil, such as olive or canola, to use for the bulk of your cooking. Start with a small bottle and see how much you use before buying a large quantity. When it comes to oils you'll use less frequently for specific recipes, buy the smallest bottle available to lower the likelihood of waste.
• Talk to your doctor: The information we've shared about healthy food oils isn't a substitute for medical advice. Your own dietary needs may be different, so it's always best to talk to your medical provider before making changes to your diet.