Originally Posted by 4sdowns
I have found olive oil is a great source of good fat. Just do not cook with it because heats destroys all of its good properties.
Olive oil is actually one of the more heat-resistant oils out there and is alright to cook with once or twice (as in, don't stick it in a deep fryer or anything). The thicker the oil the greater its heat resistance, but any unsaturated fat runs the risk of converting to trans fat upon heating. Canola oil and corn oil right turn to trans fats if you heat them too much; in regards to that a more saturated fat like coconut oil is best because the way the chemistry works out is that saturated fat will not turn into trans fat no matter how much you heat it. At worst, it will just burn up (not that you want a bonfire in your kitchen or anything).
I keep stocked up on olive oil, coconut oil, butter and flax oil at all times. Flax oil really gets messed up when you heat it, says so right on the bottle, so I dump it over salads and into protein shakes, etc. I've also started saving up left-over bacon fat in a little bowl so I might try cooking with it someday; lard actually has less saturated fat than butter and tastes amazing so I'm looking forward to the experience.
1) eat real food - more vegetables, moderate meat, moderate fruits, less grains, less sugar, less vegetable oils.
2) exercise - moderate intensity cardio, sprinting, heavy lifting, dedicated stretching and mobility.
3) live - relax, de-stress, meditate.
Disclaimer: I'm not professionally qualified to make any formal recommendations. I've just done my homework and I'm my own guinea pig. All of my data, unless otherwise cited, comes from a sample size of n=1 (me).