I can’t remember which health site I got this article from.  My mother actually received it and it was a total EUREKA for us.  So if you have a source for this, please let me know.

There is a common misconception that anything labeled “vegetable oil” is good for you.  NOT IN A MILLION YEARS!  If you buy processed food or deep-fried food, you can usually be certain that these unhealthy oils are used to prepare your foods (or worse, it may use hydrogenated versions of these oils . . . a.k.a.:  trans fats.)

You may have even bought some of these oils for your own cooking or baking at home.  The “vegetable oil” on the shelf of my grocery stores is in actuality a combination of heavily refined oils:

  • soybean oil

  • cottonseed oil

  • safflower oil

  • corn oil

  • grapeseed oil

All of these oils have been processed under high heat, pressure, and industrial solvents, such as hexane.  In most instances, these processed oils are NOT HEALTHY for you.  Here’s the deal . . . fats fuel the fire of inflammation.

Soybean oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and other similar oils are comprised of polyunsaturated fats (the most highly reactive type of fat), which leaves them prone to oxidation and free radical production when exposed to heat and light.

(Free radicals are highly reactive molecules that ravage the innards of cells. Free refers to the fact that these compounds are misfits, with no proper place in cellular society. Radical is the name biochemists give to an atom or molecule with an unpaired electron. Unattached free radicals bond indiscriminately with other molecules, stripping them of electrons with disastrous results—broken chromosomes, crippled enzymes, and punctured membranes. The electron-stripping process is called oxidation, and in controlled circumstances it’s a vital part of ordinary cellular metabolism [from “Free Radical,” by Karen Wright and Misha Gravenor from the October 2002 issue of “Discover:  The Magazine of Science, Technology, and the Future.”)

These processed polyunsaturated oils cause inflammation inside your body and lead to internal problems such as heart disease, diabetes, and other degenerative diseases.

Note:  The oil in whole foods such as nuts and seeds is not dangerous polyunsaturated fat.  The nut and seed oil does not cause inflammation, as long as it’s not exposed to heat and light.  In fact, nut and seed oil in natural form is a great source of healthy polyunsaturated fats for you.

By the way, omega-6 and omega-3 fatty acids are both polyunsaturates.  The best ration of omega-6 to omega-3 fatty acids is 1:1 to 3:1.  By creating a healthy balance of polyunsaturated fats — especially from nuts and seeds — you prevent oxidation and inflammation in your body.

Keep in mind, though, that some nuts are mostly monounsaturated (macadamias, for example), the safety of roasted vs. raw nuts is less of an issue for highly monounsaturated nuts.

The vegetable oils listed above — the unhealthy oils — are all heavily refined, which makes them burn with the flame of inflammation before you even start cooking with them.  But here’s the actual order of stability of a type of fat under heat and light (from LEAST stable to MOST stable):

  1. polyunsaturated

  2. monounsaturated

  3. saturated

Unfortunately, the mainstream health professionals will never tell you saturated fats are actually the healthiest oils to cook with!


Because they are much more stable and less inflammatory than polyunsaturated oils

Tropical oils such as palm and coconut oils (and even animal fats such as butter) are best for cooking.  These natural oils have very little polyunsaturated danger since they are mostly composed of saturated fats.  Saturated fats are the least reactive to heat and light, which keeps inflammation from developing in your body.

Thank goodness natural butter is one of the best fats for cooking!  Tastes great, too!

The mainstream health professionals don’t really understand the biochemistry of healthy and unhealthy oils and fats.  Believing saturated fats are bad for you goes [with] you’ve been told by the general consensus.  But the truth is saturated fats are actually good for you!  They are practically neutral when it comes to creating inflammation!  Furthermore, tropical oils contain mostly medium-chain triglycerides (MCTs) which are lacking in most people’s diets.

In fact, lauric acid is one of the abundant MCTs in tropical oils and is known to strengthen the immune system.  Lauric acid is even being studied currently in medical studies for controlling contagious diseases.  To summarize . . . your best cooking or baking fats are generally butter or tropical oils such as palm or coconut oil.

If you are cooking at low temperatures, then olive oil (preferably extra virgin olive oil) is moderately stable and okay to use.  The mostly polyunsaturated oils such as soybean, grapeseed, cottonseed, safflower, etc. should be your last choice for healthy cooking or baking.

My choices for top healthy cooking oils are:

  • virgin coconut oil

  • extra virgin olive oil (only for low-temperature cooking)

  • real butter (grass-fed if possible)

Let me state the obvious.  Eliminating oils from your diet can help reduce overall calories.  One benefit of cooking with healthy and safe oils is that they can help satisfy your appetite naturally — just don’t pour the oil on because calories add up fast!

Be forewarned so you can be forearmed:  canola oil is not healthy for you!  If you want to:

  • Eat healthy

  • Meet your fat loss goals

  • Avoid awful additives in processed food

Then the one thing you should eliminate from your diet is store-bought salad.  Here is why:

  1. Many (if not all) store-bought salad dressings contain high fructose corn syrup (HFCS).  So unless you are shopping in a health-food store, the salad dressing you pick up from the grocery store usually contains large amounts of HFCS.

  2. Many (if not all) store-bought salad dressings contain heavily refined soybean oil and/or refined canola oil.  Both of these refined oils are VERY unhealthy.  Yes, that even means canola oil is unhealthy, despite the marketing propaganda you’ve been fed.  Here is the dirty truth about canola oil.

When soybean and canola oils are refined, the polyunsaturated component of the oils is oxidized, which makes the oils very inflammatory inside your body.  Furthermore, soybean oil is extremely high in omega-6 fatty acids, which complicates the correct omega-6 and omega-3 balance you try to maintain.

Be careful to read the ingredient label on the BACK of store-bought salad dressings.  On the front, it might claim to be “made with olive oil,” but most of the time the main oils used are refined soybean oil or canola oil.  We know that olive oil is healthier, but store-bought salad dressings contain only a secondary amount of olive oil.

Personally, I NEVER buy pre-made salad dressings from the store anymore.

So, I want to share with you my SUPER healthy salad dressing recipe so you don’t have to buy all of those horrendously unhealthy store-bought salad dressings.  It is quick and very easy.

My Quick and Easy Recipe for Super-Healthy Salad Dressing


  • 1/3 part of balsamic vinegar

  • 1/3 part of apple cider vinegar

  • 1/3 equal parts of extra virgin olive oil and Udo’s Choice EFA Oil Blend

  • Approximately 1 or 2 tsp. of real maple syrup

  • A little bit of onion powder

  • Black pepper to taste


  1. Fill your salad dressing container with the approximate amounts of the above liquids.  Shake the container to mix all ingredients well.

This homemade salad dressing recipe is delicious and super healthy.  Honestly, I never get tired of eating it.

Combining the extra virgin olive oil with Udo’s Choice EFA Oil Blend compliments each other and what they individually lack.  Extra virgin olive oil is full of important antioxidants, but it is mostly monounsaturated and low in essential fatty acids.  On the other hand, Udo’s Choice Oil is higher in unrefined polyunsaturated oils and has a healthy balance of omega-3 to omega-6 fatty acids.

There are several variations of the Udo’s Choice Oil, and one of them (labeled DHA 3-6-9 Blend) even contains a DHA algae oil blended into the mix along with organic flax oil, coconut oil, evening primrose oil, rice bran oil, oat germ and bran oil, and a few others.

By combining Udo’s Oil with extra virgin olive oil, you have a perfect oil blend for a salad dressing with amazing taste and maximum health benefits.  If you are unable to find Udo’s Choice Oil Blend (available at most health-food stores), then you can choose other EFA oil blends, but be sure they are COLD pressed to protect EFAs.  Avoid all heated EFA oil blends!

Give this healthy-fat balsamic vinaigrette dressing a try!  It is super-healthy and you will avoid dangerous additives in store-bought salad dressings.