Although 10-35% of Hungarians follow some form of a restrictive diet due to allergies or food sensitivities, maintaining a diet rich in colorful foods rather than restrictive eating habits is beneficial for our health—even when we are trying to lose weight.

With summer, bikini season, weight-loss diets, and light salads in full swing, there is a common misconception that all fats must be eliminated from our diet to eat healthily. One of the most widespread myths about oils is that fats do not fit into a diet and are unhealthy for the body.

“Fats play a crucial role in many physiological processes in our body in addition to providing energy. To maintain our health, it’s not just about how much fat we consume but also what kind of fat,” explains Shenker-Horváth Kinga, a sports dietitian, nutrition expert, and Eisberg’s dietitian.

Healthy Fats for Weight Loss and Well-being

Cardiovascular diseases are among the leading causes of death worldwide, with excessive saturated fat intake playing a significant role in their development. Therefore, it is worth limiting saturated fats in our diet. Major sources of saturated fats include animal products such as fatty meat cuts, poultry skin, sausages, pâtés, cream, lard, duck fat, goose fat, as well as plant-based sources like coconut oil and palm oil.

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According to the dietitian, plant-based fat sources—such as nuts, vegetable oils (excluding coconut oil and palm oil), fish, and fish oils—are actually beneficial for the body. These are primarily rich in unsaturated fatty acids, which are known to protect cardiovascular health. (In other words, healthy weight loss also requires some fat intake.)

Plant-based oils are generally derived from seeds, legumes, and various types of nuts. “For a health-conscious diet, it is recommended to consume nuts two to three times a week in half-closed handful portions (about 20 grams, 120 kcal) and one tablespoon of vegetable oil daily (about 100 kcal).

“Fish (such as carp, trout, sturgeon, or sea fish) should also feature in our diet at least once a week,” adds the expert.

Cold-Pressed Oils for Salads

Cold-pressed, unrefined oils are particularly beneficial for the body. Due to their fatty acid composition, they are more sensitive to heat, so they should not be heated. Instead, enjoy them cold, for example, drizzled on salads.

Three benefits of cold-pressed oils:

  • Cold-pressed oils are unrefined, preserving the natural flavors of their ingredients and their health-protecting nutrients and bioactive compounds due to gentle pressing methods.
  • They are rich in valuable nutrients, including mono- and polyunsaturated essential fatty acids, vitamin E, phytonutrients, and antioxidants.
  • They reduce the risk of cardiovascular diseases, may help prevent certain types of cancer, and combat the harmful effects of free radicals.

“Cold-pressed vegetable oils are rich in beneficial mono- (omega-9 fatty acids) and polyunsaturated (omega-6 and omega-3) essential fatty acids, vitamin E, bioactive compounds, phytonutrients, and antioxidants,” emphasizes Shenker-Horváth Kinga.

Abigail Roberts, a sports nutrition expert at Bulk, highlights the importance of recognizing these benefits. “While many people spend significant amounts on face creams and hair treatments containing natural oils, they tend to overlook their diet. According to research from Harvard, one of the best diets is the Mediterranean diet—focused heavily on olive oil—which has been proven to help with cognitive functions, reduce the risk of cognitive decline, and lower the risk of dementia,” she explained in an article.

Mix Up the Flavors for Variety—and Health

When it comes to oils, it’s worth striving for variety, both for culinary experiences and to ensure a balanced fatty acid composition in our diet. Since not all oils are suitable for every purpose in the kitchen, it’s wise to have a variety of oils at home.

You can choose store-bought blends (ensuring they don’t contain various preservatives) or create your own. Olive oil pairs well with lime, but you can also mix it with a little rapeseed, sesame seed, or sunflower oil.

Hazelnut and pistachio oil is another excellent combination, creating a unique flavor experience when paired together. Similarly, pumpkin seed oil and roasted pumpkin seed oil complement each other beautifully, with the natural pumpkin seed oil offering a mild taste and the roasted version providing a smoky, robust flavor for perfect harmony.

Cold-pressed vegetable oils with different flavor profiles are not only packed with valuable nutrients but also add variety and vibrancy to a healthy diet.

When to Use Refined Oils?

However, even with a colorful diet, we do the most for our health when we prepare our meals properly, taking into account which oils are suitable for hot versus cold dishes. Shenker-Horváth Kinga explains that refined oils have higher heat stability and a higher smoke point, making them ideal for frying and cooking. Examples include refined corn oil, soybean oil, peanut oil, rapeseed oil, sunflower oil, grapeseed oil, virgin olive oil, palm oil, and coconut fat.

Unrefined oils—such as cold-pressed pumpkin seed oil, flaxseed oil, walnut oil, sesame oil, hazelnut oil, pistachio oil, and extra virgin olive oil—are more heat-sensitive due to their fatty acid composition. They are more prone to oxidation than refined oils, so they should not be heated but rather used cold, for salads or flavoring warm dishes after they’ve been prepared.

(Source: noklapja.hu)

Close-up of a woman preparing healthy summer green salad at home kitchen. Woman adding olive oil on plate of chopped vegetables over kitchen counter.
Close-up of a woman preparing healthy summer green salad at home kitchen. Woman adding olive oil on plate of chopped vegetables over kitchen counter.