Making an oil change is one of the healthiest and most necessary dietary changes a person at any age can make. Switching to healthy oils can help you think and feel better.

Eat More Omega-3 Oil

This is the healthiest oil change you can make. Even if you just make this one switch, you are likely to feel healthier from head to toe. But to enjoy an even greater omega-3 effect, consider adding a second dietary oil change.

Good Omega-3 sources: Mackerel, salmon, walnuts, almonds, avocados, oysters, flaxseed, chia seeds.

Eat Less Omega-6 Oil

In recent years a growing number of health educators have suggested that while eating more omega-3 oil is most important for optimal health, people should eat less omega-6 oil as well. New research reveals that the imbalance of excess omega-6 and insufficient omega-3 in tissues may be the root cause of many chronic diseases, especially inflammation and other illnesses.

Examples: Safflower, sunflower oil, corn oil, cottonseed oil, soybean oil, sesame oil – omega-6 can also be found in foods such as salad dressings, pasta dishes and processed meats like sausage.

The best way to avoid eating trans fats is by eating a diet rich in fresh, whole foods that includes vegetables, fruits, lean meat and legumes. If you eat a packaged food product, read the label carefully, and avoid foods that contain partially hydrogenated oils. Even some “trans-fat-free” foods can contain 0.5 grams per serving, so read the ingredient list to be sure the food is actually free of these damaging fats.

It’s possible for trans fats to be present in processed foods but not listed on the ingredient label. That’s why reducing your consumption of processed foods as much as possible is so important for your health.