Blog

In honor of American Heart Month, let’s address a hot topic circulating on social media: the controversy surrounding seed oils. Are they toxic, or have they been unfairly demonized? As your trusted dietitian, I’ll help you separate fact from fiction, provide evidence-based insights, and explain how seed oils fit into a heart-healthy diet.

What Are Omega-3, Omega-6, and Omega-9 Fatty Acids?

First, I need to explain the difference between these fats; It’s important to maintain a healthy ratio between omega-3, omega-6, and omega-9 fatty acids for optimal heart health:

Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s are essential fats that support heart health and brain function. They have anti-inflammatory properties.
Omega-6 Fatty Acids: Found in seed oils like sunflower, soybean, and corn oil, omega-6s are also essential fats. While necessary for health, too much omega-6 relative to omega-3s can promote inflammation, which may affect heart health.
Omega-9 Fatty Acids: Monounsaturated fats found in olive and avocado oil, omega-9s are non-essential because the body can produce them. They support heart health by improving cholesterol levels and reducing inflammation.

*This graph compares the omega-3, omega-6, and omega-9 content in popular seed oils to help you visualize the balance of fatty acids.

The Myth: Are Seed Oils Toxic?

Social media often claims that seed oils are harmful or “toxic.” These concerns are often based on misunderstandings or exaggerations of the science. Common concerns include:

High Omega-6 Content: Some argue that omega-6s promote chronic inflammation and heart disease. However, when balanced with omega-3s, omega-6s are actually beneficial.
Processing Methods: Critics suggest that refining and high-heat extraction create harmful compounds. However, while refined oils may undergo oxidation, they are safe when used properly.
Heat Sensitivity: Some believe that seed oils oxidize easily when heated, producing harmful byproducts. In extreme conditions, this can happen, but seed oils remain safe when used at moderate temperatures.

The Facts: Evidence-Based Insights

Oxidation and Refining: Oxidation occurs when oils are exposed to heat, light, or air, forming potentially harmful byproducts. Refining makes oils more stable, but overheating can still cause oxidation. To minimize this, cook oils at moderate temperatures and avoid burning them or overheating the oils to the point where they begin to smoke. The smoke point—the temperature at which oil breaks down and produces smoke—is key to using seed oils safely. Cooking at lower temperatures and choosing oils with higher smoke points (like avocado, canola or sunflower oil) is crucial.
Omega-6 Fatty Acids and Inflammation: Omega-6s are essential for brain function, cell growth, and overall health. Research has shown that omega-6s do not inherently promote inflammation. In fact, a balance of omega-6 and omega-3 intake can reduce cardiovascular risk and help improve cholesterol levels. The American Heart Association recommends replacing saturated fats (like butter or lard) with unsaturated fats (like those in seed oils) to support heart health.

Practical Tips for Using Seed Oils

Use in Moderation: Like all fats, seed oils should be part of a balanced diet.
Avoid High Heat: Use oils with higher smoke points, like canola or sunflower oil, for frying or sautéing. Avocado oil has one of the highest smoke points plus it’s rich in monounsaturated fats like oleic acid, and supports heart health by improving cholesterol levels and reducing inflammation.
Balance Your Fats: Pair omega-6-rich foods with omega-3 sources (e.g., fatty fish, walnuts, flaxseeds).
Choose High-Quality Options: Look for minimally processed or cold-pressed oils when possible.

Seed oils are not the villains they’ve been made out to be. While balancing omega-6 and omega-3 intake is essential, there is no evidence to suggest that seed oils are toxic when consumed as part of a well-rounded diet. Misinformation can spread quickly, but staying informed with credible, science-based guidance is key to making smart choices for your health.

New Year, New You: Building Sustainable Nutrition Habits for Fitness and Health

The start of a new year often brings a wave of motivation to improve our health and fitness. Many of us dive into drastic resolutions like cutting out sugar, eliminating carbs, or following the latest “detox” trend. While these plans can provide short-term results, they often aren’t sustainable. Why? Because extreme measures don’t support lasting changes in our daily lives. So, what’s the secret to lasting success? The answer is simple: consistency.

*Consistency is the cornerstone of long-term results. Let’s explore the science behind building sustainable habits and review practical strategies to stay on track with your fitness and health goals, making 2024 your healthiest year yet.

The Science Behind Sustainable Habits

Habits are the foundation of lasting change. Research shows that the more we repeat certain behaviors, the more automatic they become. A study from the European Journal of Social Psychology suggests that it takes an average of 66 days to form a new habit. But here’s the key: small, consistent changes are more effective than drastic, short-term fixes. Habit formation isn’t about perfection; it’s about showing up consistently, even on tough days.

Why Quick Fixes Don’t Work

Extreme diets—like cutting out sugar or doing juice cleanses—may offer rapid results, but they often leave us feeling deprived or frustrated. When we return to old habits, the weight often returns—sometimes with extra pounds. This happens because extreme approaches are unsustainable and can trigger a cycle of binge eating, where one small slip-up causes us to give up entirely. Instead of turning to quick fixes, focus on building consistent, realistic habits that you can maintain long-term. Consistency is the key to lasting change.

Practical, Sustainable Nutrition Habits

Here are science-backed habits to help you build a strong foundation for fitness and health—habits that are realistic, achievable, and sustainable for life:

Prioritize Protein for Muscle and Recovery
Protein is essential for muscle building, recovery, and overall performance. Aim for 1.5g of protein per kilogram of body weight, spread across your meals throughout the day. Good sources include chicken, fish, eggs, beans, tofu, and Greek yogurt.
Tip: Include protein in every meal and snack—try adding a boiled egg to breakfast, grilled chicken to salads, or a protein shake post-workout.
Stay Hydrated
Water is essential for hydration, digestion, and energy. Aim to drink half your body weight in ounces of water daily. If you’re exercising, be sure to hydrate before, during, and after your workouts.
Tip: Carry a reusable water bottle with you throughout the day and add lemon or cucumber for extra flavor!
Focus on Fiber for Fullness
Fiber-rich foods like fruits, vegetables, and whole grains help keep you full, improve digestion, and stabilize blood sugar levels. Aim for 25-35 grams of fiber per day.
Tip: Add fiber to every meal—berries with your oatmeal, leafy greens in your salad, or carrots and hummus as a snack.
Consistency Over Perfection
The key to long-term success is consistency, not perfection. If you slip up, don’t quit—get back on track and stay focused on your goals.
Tip: Set realistic goals and embrace progress, not perfection.
Practice Mindful Eating
Mindful eating helps you tune into hunger and fullness cues, leading to healthier choices.
Tip: Avoid distractions while eating—no phones or TV. Take the time to savor each bite.
Incorporate Healthy Fats
Healthy fats support hormone production, joint health, and fat loss. Focus on unsaturated fats like avocado, olive oil, nuts, and seeds. These fats help fuel workouts and aid in muscle recovery.
Tip: Add avocado to salads, use olive oil in cooking, or snack on almonds.

How to Stay Consistent

While building healthy habits is important, consistency is what turns those habits into real, lasting results. Here are some strategies to help you stay consistent and make those healthy habits stick:

Start Small and Build Gradually
Start by incorporating one habit each week, like drinking more water or eating a protein-rich breakfast. Once it becomes routine, add another habit.
Set Realistic, Achievable Goals
Set small, specific goals that are both challenging and attainable. For example, rather than cutting all sugar, try reducing your intake to one serving per day.
Make Healthy Habits Part of Your Routine
Meal prepping, having healthy snacks on hand, and scheduling workouts in advance can make all the difference.
Track Your Progress
Monitoring your progress—whether through a food journal, an app, meeting with a dietitian (like me!) or a simple checklist—can help you stay accountable and celebrate small wins. Tracking also lets you see where you’ve improved and what areas need more focus.
Be Kind to Yourself
Consistency doesn’t mean perfection. Life happens. If you miss a workout or indulge in a treat, don’t let it derail your progress. Treat yourself with compassion and get back to your habits the next day.

Building Momentum Through Consistency

The good news? The more consistent you are, the easier it becomes. As you start to see progress—whether it’s increased energy, improved performance, or a stronger physique—you’ll feel more motivated to continue. This momentum is what leads to lasting success. Even on days when motivation is low, consistency will keep you moving forward.

The New Year is the perfect time to start fresh but remember that sustainable nutrition habits are built over time. If you need help getting started or building a personalized nutrition plan that works for you, schedule a Nutrition Consultation today! We focus on all aspects of health & wellness!

Seed Oils – Myth or Fact? What Social Media Got Wrong

New Year, New You: Building Sustainable Nutrition Habits for Fitness and Health