Oily Foods that You Can Eat Anytime

Some oily foods not only don't make us gain weight but actually help us keep it under control while at the same time promiting better cardiovascular health.
Oily Foods that You Can Eat Anytime

Last update: 24 September, 2020

We usually associate weight loss and cardiovascular health with the idea of avoiding all fats. However, there are oily foods that you should consume on a regular basis.

It’s important to remember that fats are, in fact, one of the nutrients that your body requires to function properly. On this note, healthy fats are vital for energy and for maintaining a healthy, beautiful appearance.

The fats that you should eliminate from your diet in order to lose weight are those of low quality because they increase the bad cholesterol (LDL) in the blood and put your cardiovascular health at risk.

Keep reading and discover which food items are rich in oils and that you should consume frequently.

1. Avocados

Avocados are fatty, oily foods. In recent years they’ve become fashionable, so it’s easy to find them at a relatively affordable price.

A medium avocado contains about 24 grams of oil, and 40% of its weight is fiber. Due to these two factors alone, it’s an ideal ingredient for salads, smoothies and all by itself.

Thanks to its creamy flavor, you can also use it to create salad dressings and to eliminate those that are high in sodium and preservatives. We recommend consuming ¼ to ½ avocado daily.

2. Pecans


Pecans are also oily foods. They’re rich in omega 3 fatty acids so they facilitate the reduction of bad cholesterol (LDL) in the blood and also improve the health of the circulatory system.

It’s recommended to consume a small portion of nuts several times a week. Since nuts are also high in carbohydrates, it’s best limit your consumption to 5 pecans at a time. Eat them as a snack or as dessert, and add some protein to the mix in order to prevent your glucose levels balanced.

When buying pecans, choose natural ones. If you buy them shelled, make sure they don’t have salt or other ingredients that could be harmful to your health.

3. Cheese

Cheese is not usually thought of as oily food. However, it is – unless you choose light or low-fat options. Its oil content comes from the whole milk, from which is made.

Eating cheese is not bad for your health if you opt for quality selections and eat it in moderation. Furthermore, it’s a rich source of calcium, phosphorus, selenium, and vitamin B12.

Avoid mixing cheese with other fatty ingredients, be it salad dressings, other vegetable oils, or stir-fries. You may, however, mix it with other healthy ingredients in order to create a balanced dish. A mixture of cheese, vegetables, and grains is wonderful.

4. Fatty Fish and Omega 3

Sardines and salmon are two more examples of oily foods. They’re rich in omega 3 fatty acids, calcium, and vitamins. Plus, they’re very common in Mediterranean cuisine.

When cooking these, avoid adding more fat. Instead, opt for roasted, steamed, or baked dishes.

To balance your consumption of fats, try to accompany your fish with a good portion of vegetables. One to two cups of vegetables is best, either as a salad or in soups.

5. Vegetable Oils

Vegetable oils.

Other oils that you should regularly include in your diet are, in fact, vegetable oils. Among them we can find olive oil, coconut oil, and any other good-quality oil.

However, avoid frying foods in them. Regardless of how natural and healthy the oil may be, it’ll affect your cardiovascular health.

A good alternative to obtain the benefits of vegetable oils is to use them as salad dressings. A good portion of vegetable oil is one to two teaspoons.

When Consuming Oily Food, Consider This

Oils are definitely a must have in your diet and good for your health. The most important thing to know here is that portions are important. Remember, it’s excess, not ingredients that are bad for your health.

It’s always a good idea to vary the type of natural oils you consume, if only to get out of your routine.

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  • Martínez de Victoria E., Calcium, essential for health. Nutr Hosp, 2016.
  • Souza RJ., Mente A., Maroleanu A., Cozma AI., et al., Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic reivew and meta analysis of observational studies. BMJ, 2015.