omega 6 to omega 3 ratios of 11.7 and 13.5. Therefore,
excessive consumption of both of these oils, without
enough long-chain omega 3 fatty acids (EPA and DHA),
will derail an otherwise healthy diet.
I recommend that you get 1.0 to 2.0 grams of EPA and
DHA per day from either fish or fish oil capsules. Because
avocado oil and macadamia oil are difficult to find and are
expensive, this leaves olive oil as the staple for cooking,
salad dressings, and marinades. If you can afford it, you
should always choose extra virgin olive oil, as this grade of
olive oil is produced by physical means, without chemical
treatment and contains the highest concentration of
polyphenolic compounds, which protect you from cancer,
heart disease, and inflammation.
When you sauté, fry, or cook, I can recommend only olive
oil. Most other vegetable oils decompose rapidly at high
cooking temperatures and produce toxic, cancer-causing
by-products. Sautéing means to cook quickly over
moderately high heat in a small amount of fat. Stir-frying, in
contrast, means to cook small uniform pieces of food by
tossing them over high heat in a small amount of oil (never
in butter). Two important points about sautéing foods: the
olive oil in the pan must be very hot before you add the food
to it, and the pan must not be crowded, or else the food will
simmer rather than sauté.