Practices... - Healthy Diet - Types of Fat

Saturated fats, trans-fatty acids, and hydrogenated fats should be avoided at all times. These fats are found in fried foods, processed foods, and the majority of low-quality cooking oils. Instead, stick to monounsaturated or polyunsaturated fats and essential fatty acids, which have more beneficial qualities. When cooking, only use cold-pressed, unrefined, preferably organic, oils.

Safflower oil is considered the best cooking oil due to a low percentage of monounsaturated and polyunsaturated fats, complemented by its high omega-6 fatty acid content (see Fat Breakdowns, below). Avoid all forms of margarine unless explicitly stated as being non-hydrogenated. Use ghee or butter instead.

The consumption of fried and processed foods is generally not recommended, as nutritional values are typically low and the additives, preservatives, and majority of ingredients are of questionable quality and necessity.