Healthy Hacks

Improve Your Diet With This Simple Oil Swap

Does making a diet change stress you out?

Does it seem overwhelming and you don’t quite know where to start?

You’re not alone. Nutrition can be a very complicated thing or a very simple thing. We are here to make it the latter.

Making healthier choices in the kitchen all comes down to small, independent choices. Good choices over time add up and that’s where the benefits come in.

This healthy hack is all about one of those simple choices.

Your task?

Simply swap oils the next time you cook!

Why The Type Of Oil You Use Matters

A bowl of coconut oil with a scoop

Oils, or fat, can be categorized into four basic types:

  • Saturated
  • Monounsaturated
  • Polyunsaturated
  • Trans Fat (Hydrogenated Oils)

Not all of these fats are created equal and some are better than others.

Saturated Fat-Not The Enemy

IdealRaw Organic Coconut Oil

Saturated fats include butter, coconut oil, and is found in meat and dairy products.

If you still think saturated fat is going to give you heart disease, think again. Recent research has proved that idea as incorrect.

Organic grass fed butter and organic coconut oils are some of the healthiest forms of fat and you don’t have to fear them!

Monounsaturated Fat- The Good Guy

A sliced avocado

Monounsaturated fats (MUFAS) include avocados, olive oil, and is found in nuts like hazelnut and almond.

Monounsaturated fats aid in a healthy heart and have been associated with lower body percentages, especially belly fat. They have long been praised as a “healthy fat”.

Polyunsaturated Fat- Too Much Of A Good Thing

A nice piece of salmon

Most of us get our polyunsaturated fats in corn, soy, sunflower, and vegetable oils in the form of processed food.

Polyunsaturated fats (PUFAS) aren’t inherently bad, quite the opposite. The problem is we tend to get too much of a type of this fat.

To break it down one more step, there are two types of PUFAS: Omega 3 and Omega 6.

Omega 6 is found in soy, corn, and vegetable oils while Omega 3 is found in walnuts, fish, and other natural plant sources.

The ideal ratio of Omega 6 to Omega 3 is 1:1. However, the common ratio in today’s world is as high as 16:1!

Too much Omega 6 can cause inflammation in the body which can then lead to disease.

Trans Fat- The Ultimate Foe

A plate of fast food and some chips

Most of us know by know that Trans fat is a huge no-no.

This type of fat has been altered with the addition of extra hydrogen in the process of hydrogenation. This makes it incredibly difficult for our bodies to process and break down.

Trans fat is linked to chronic disease, obesity, and a host of other problems. It presents itself in fast food, deep fried foods, processed food, margarine, and Crisco.

A Healthy Oil Swap To Improve Your Diet

healthy fat swap to improve your diet

Now that you know the different types of fats and where they come from, you can make better choices in the kitchen.

Instead of reaching for the vegetable oil or margarine, use organic grass-fed butter, olive oil, or coconut oil.

You can use these swaps in all forms of baking and cooking and we promise it tastes just as good! (We think it tastes better!)

This is a simple action, but one that will have huge consequences!

Boost your health and take one more step to a clean and sustainable lifestyle with this simple oil swap.


Alissa Kepas

Alissa Kepas

Yoga Teacher, Reiki Master

As an experienced yoga instructor and Reiki master, I know the power that comes from yoga. I’ve practiced yoga all over the world and am always inspired by the nature around me. I encourage my students to let go and embrace new opportunities so we can become the best versions of ourselves.

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