Healthy Fats, Healthy Oils

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Healthy Fats >> Fish, Flax, Pumpkin seeds, Tree Nuts, Avocado, Coconut, Olives, Sesame/Sunflower seeds (*in lower amounts)

Healthy Oils >> For use in dressings/marinades - (COLD PRESSED) Virgin Olive Oil, Coconut Oil, Grapeseed Oil, Flax Oil, Almond Oil, Walnut Oil, Avocado Oil, Udo's Oil

Healthy Oils >> For cooking - Again, I recommend Virgin/Cold Pressed Versions, less chemical breakdown of the amino chains - Coconut Oil, Olive Oil, Grapeseed Oil, Avocado Oil, Walnut Oil
*You can use Canola Oil in moderation, at high heat or Brushing onto baking dishes/grills

Only refined coconut oil has a higher smoke point (the point where the oil breaks down into glycerol and fatty-acids) than extra virgin olive oil. I would tend to use extra virgin olive oil for dressing, and keep virgin coconut or grapeseed oils for medium to high temperatures like roasting/grilling and (for flavouring).

I recommend Virgin avocado oil for cooking at higher temperatures, and walnut oil as an alternative dressing to olive oil due to omega-3 content. Both of these oils are VERY expensive, so they are definitely recommended for use sparingly. Use Sesame Oil SPARINGLY/for taste!