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PLANT OILS
abundant source of ESSENTIAL FATTY ACIDS
PREVENT HEART DISEASE,
CANCER, & MORE

Vegan
Alternative
to Fish Oil

$4.95
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 magazine presents

PLANT OILS
by KAROLYN A. GAZELLA
Copyright © 2009 by Karolyn Gazella and Active Interest Media, Inc.

All rights reserved. No part of this booklet may be reproduced, stored in an electronic
retrieval system, or transcribed in any form or by any means, electronic or mechanical,
including photocopying and recording, without the prior written permission of the
publisher, except for the inclusion of quotations in a review.

Published by:
Active Interest Media, Inc.
300 N. Continental Blvd., Suite 650
El Segundo, CA 90245

This booklet is part of the Better Nutrition Healthy Living Guide series. For more information,
visit www.betternutrition.com. Better Nutrition magazine is available at fine natural health
stores throughout the United States. Design by Aline Design: Bellingham, Wash.

The information in this booklet is for educational purposes only and is not recommended
as a means of diagnosing or treating an illness. All health matters should be supervised by
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individuals who choose to self-diagnose and/or self-treat.
PLANT OILS
CONTENTS
Introduction: Living Oils................................................... 4

Chapter One: Essential to Life...................................... 9

Chapter Two: Dietary Considerations.....................18

Chapter Three: Types of Oils........................................23

Chapter Four: Beyond Oils............................................29

Selected References.......................................................... 30
Introduction
Living Oils
N
ot that long ago, it was believed that all we had to do to be
healthy was to eat a low-fat diet. This led to an onslaught of low-
fat foods. Today, the research community has confirmed that the
low-fat food craze has actually made us fatter and sicker. “We are a nation
of low-fat foods and high-fat people,” concludes Brian Wansink, PhD, of
Cornell University’s Food and Brand Lab. Wansick, who is the author of
Mindless Eating: Why We Eat More Than We Think, adds, “People see low-
fat foods as a get-out-of-jail-free card.”
There are several reasons why the low-fat food fad has not worked:
• Studies show that people eat more when they eat low-fat foods,
which increases their total caloric intake.
• Most low-fat foods are highly processed, and these added
preservatives, colorings, and fake flavorings are very damaging to
our health.
• We are not getting enough of the right fats, which are vital to
our health.
But if we can’t blame obesity and poor health on fat, what’s the answer?
It’s time to stop vilifying all dietary fats and lumping them into the same
category. As with most things associated with our health, nothing is ever
that simple.

Befriending Fats
Dietary fat has been the enemy for a long time. This is not without good
cause. Numerous studies have conclusively demonstrated that a high-fat
diet can contribute to a wide range of dangerous health issues, including
the two most deadly diseases of our time: cancer and heart disease. But to
say all fats are lethal is misleading and can be just as dangerous.
Yes, some fats are bad, but some fats are absolutely essential to our
health. For example, oils from plant-based sources are considered good
fats. Plant-based oils are also an ideal vegan alternative to fish oils.
Although fish oils are considered essential and a great source of good fats,
people who do not eat fish will not get the benefits of these essential oils.
Concerns about mercury and other toxins in some fish have also led to a
reduction in fish consumption.

4 P L A N T O I L S
P L A N T O I L S 5
 Why are plant-based oils so important? Because they contain essential
fatty acids. The next chapter features more information on what these
essential fats are and why they are so vital to our health. In addition to
their essential fat content, plant-based oils are also important because
they are often a part of a plant-based diet. A plant-based diet is the health-
iest diet we can consume. Numerous clinical studies have demonstrated
that a plant-based diet is absolutely critical to our health. Not surprisingly,
it has also been shown that plant oils have numerous health-promoting
effects including:
• increased antioxidant activity
• strengthened anti-inflammatory actions
• enhanced hormone balancing
These oils boost immunity, brain function, and heart health. Specific
types of oils and their health benefits are described in more detail in
Chapter Three.

Health-Promoting Foods
There are basically two kinds of diets: plant based or omnivore focused.
A plant-based diet has more fruits, vegetables, nuts, and legumes, while
an omnivore diet features more meat and dairy. Keep in mind that a
plant-based diet is not exclusively reserved for vegetarians. Eating a plant-
based diet simply means plant foods make up a higher percentage than
meat and dairy.
A plant-based diet focuses on vegetables, fruits, beans, nuts, and whole
grains. A 2005 study featured in the Annals of Internal Medicine evaluated a
plant-based diet on cholesterol levels. Study participants ate diets that had
identical amounts of total fat, saturated fat, carbohydrates, and choles-
terol. The only difference was that one group of patients also ate reduced-
fat prepared foods such as low-fat cheeses, low-fat frozen lasagna, and
high-sugar snacks. The other group ate high amounts of fruits, vegetables,
beans, and whole grains. The researchers found that the 59 adult patients
who ate the plant-based diet had greater improvements in their total and
LDL (“bad”) cholesterol levels compared to the 61 people who ate fewer
fruits, vegetables, whole grains, and beans.
A 2007 study featured in the European Journal of Clinical Nutrition dem-
onstrated that people who ate a plant-based diet had high blood levels of
antioxidants specifically carotenoids such as lutein, carotene, and lyco-
pene. We know that antioxidant nutrients help us fight dangerous free
radicals and bolster immune system strength. This is what helps fend off
a wide range of serious illnesses, including cancer.

6 P L A N T O I L S
Components of the Mediterranean Diet
• primary fat source is olive oil
• less red meat and more fish
• more vegetables and fruits
• fewer processed foods
• more whole grains and nuts
• red wine in moderation

The most widely studied plant-oil-based diet is the Mediterranean

Diet, which originates primarily from Greece and Italy. A landmark study
published in 1970 found that men in seven nations who consumed the
highest amount of animal products and saturated fat had the highest
incidence of cardiovascular disease. The United States and Finland were
the worst culprits, while Greece, Italy, and Japan had the least amount
of cardiovascular disease. In Greece, the average resident consumes nine
servings of health-promoting vegetables and fruits every day. This com-
pares to the typical American who eats four servings a day of fruits and
vegetables, on average.

P L A N T O I L S 7
Perhaps the Mediterranean
Diet is so healthful because
in addition to its high
antioxidant content, plant
foods have other valuable
components including
fiber, bioflavonoids,
phytoestrogens, vitamins,
minerals, and essential oils.
The term Mediterranean Diet was coined to describe the low consump-
tion of meat and the high consumption of fruits, vegetables, fish, and olive
oil. Olive oil is the primary source of fat in the Mediterranean Diet. Numer-
ous studies have since confirmed the heart-healthy value of the Mediter-
ranean Diet. In 2006, researchers from Spain found that olive oil actually
stopped the spread of cancer cells in test tube studies. In 2008, researchers
from Italy found that because the Mediterranean Diet is anti-inflammatory,
it may play a significant role in controlling metabolic diseases such as obe-
sity and type 2 diabetes. A 2008 literature review of 36 different scientific
articles confirmed that the Mediterranean Diet not only reduced heart dis-
ease, diabetes, and cancer, it also enhanced quality of life and longevity.
Perhaps the Mediterranean Diet is so healthful because in addition to
its high antioxidant content, plant foods have other valuable compo-
nents including fiber, bioflavonoids, phytoestrogens, vitamins, miner-
als, and essential oils. The oils found in these health-promoting plants
are critical components to illness prevention. As mentioned previously,
plant oils nourish the brain, heart, and immune system. They can help us
fend off a variety of illnesses so we can live life with vitality and energy.
Plant oils should be a part of any proactive health-promotion plan. They
are absolutely essential.

8 P L A N T O I L S
Chapter One
Essential to Life

P L A N T O I L S 9
T
he body needs fat to function. Because fat has such a high concen-
tration of calories, it is a preferred energy source. Fat also cushions
and insulates vital internal organs. Fat provides structure to cell
membranes, and fats are intimately connected to hormone and prosta-
glandin production. Prostaglandins are hormone-like substances that
perform a variety of functions including blood pressure control, efficient
muscle contraction, and modulation of inflammation. As you can see, fat
serves a variety of important functions in the body. But not just any fat
will do. Our cells rely heavily on the right type of fat.
One of the most important roles fat plays is in the maintenance and pro-
motion of healthy cell membranes. It is believed that nearly every disease
can be linked to poor cell membrane function. “Without a healthy mem-
brane, cells lose their ability to hold water, vital nutrients, and electrolytes,”
explain the authors of The Encyclopedia of Healing Foods. “Without the right
type of fats in cell membranes, cells simply do not function properly.”
If cells do not have essential fats, they will also lose their ability to
communicate with each other. Hormone regulation is also negatively
impacted when the cell does not have the right type of fat or enough
fat. That’s why women who are anorexic stop menstruating. The problem
with most people, however, is not lack of fat—it is lack of the right kind of
fat, and too much of the bad fats.
Our bodies can synthesize fat, and we also get fat from our diet. Unfor-
tunately, extra dietary fat is easily converted into body fat and stored. Our
bodies store fat so it is available as fuel when we need it. When the wrong
kind of fat is ingested, or too much of it is stored, all kinds of health prob-
lems can arise, the least of which being obesity. A diet made up of too
much bad fat—saturated and trans fats—can cause a variety of illnesses.

Trans Fats
There are two types of bad fats: trans fats and saturated fats. On a cel-
lular level, these fats wreak havoc in our bodies. Trans fats are the most
harmful fat of all.
Trans fats are created synthetically by heating liquid fats in a process of
hydrogenation. This is how margarine is made. Ingesting foods influenced
by hydrogenation can produce harmful trans-fatty acids in the body. Mar-
garine and foods containing trans fats should be avoided.
Trans fats are added to products to make them more solid and more
stable. This increases the shelf life of prepackaged foods. This process also
alters the structure of the fat molecule, creating a fat the body is not accus-
tomed to metabolizing. “When these trans fats are incorporated into the
cell membranes, they impede energy metabolism and also interfere with

10 P L A N T O I L S
EFAs Prevent Disease
The health benefits of EFAs have been scientifically documented.
EFAs can help prevent a wide range of conditions including:
• anorexia • Crohn’s disease • lupus
• anxiety • depression • macular degeneration
• arthritis • diabetes • menstrual pain
• asthma • glaucoma • migraines
• breast cancer • high blood pressure • psoriasis
• high cholesterol • stroke

the function of certain anti-inflammatory substances,” explains natur-

opathic oncologist and author Lise Alschuler. Tans fat consumption is
clearly linked to the development of cancer and heart disease. According
to the Harvard School of Public Health, if we were to eliminate the use of
trans fats, we would “likely prevent tens of thousands of coronary heart
disease events worldwide each year.”
Studies have also demonstrated that trans fats can affect brain function.
While there is no clear evidence that trans fats can directly cause brain dis-
eases such as dementia and Alzheimer’s, research does indicate that trans
fats decrease the amount of docosahexaenoic acid (DHA) in the brain.
Related research shows that individuals with Alzheimer’s have reduced
DHA levels in brain tissue.
In the past, it was difficult to avoid trans fats because they were not
listed separately on food labels. Previously, listing trans fats on product
packaging was not required. At that time, the FDA estimated that 100
percent of prepackaged crackers and 95 percent of prepackaged cookies
contained harmful trans fats. After the FDA demanded that trans fats be
featured on food labels, many companies scrambled to take them out.
Trans fats are so dangerous that some major cities, such as New York,
have banned their use in restaurants. Until trans fats are completely
removed from the food supply, it is critical to read labels and avoid them
whenever possible. Many fast food restaurants are notorious for having
trans fats in their food, so avoid fast food whenever possible.

Saturated Fats
Although not as dangerous as trans fats, saturated fats are also harmful
to our health. Saturated fats are found in animal products such as meat,
cheese, whole milk, cream, and butter. High intake of saturated fats has

P L A N T O I L S 11
been linked to both heart disease and cancer. “Excessive consumption of
saturated fats from animal sources contributes to insulin resistance and
obesity, and introduces bioaccumulated toxins and hormones into your
body,” explains Alschuler.
One of the reasons the Mediterranean Diet is so healthful is because it
features very little saturated fat. To successfully prevent and treat illness,
dietary saturated fats must be reduced. The best way to do that is to limit
consumption of animal products.
The recommended total daily fat intake for a 2,000-calorie diet is 65
grams. Saturated fats are found in high-fat foods, often causing the aver-
age American to far exceed the recommended 65 grams. If you eat a
10-ounce T-bone steak, for example, you’ve exceeded your recommended
fat limit for the entire day. In addition to red meat, many dairy prod-
ucts are also high in fat. There are approximately 10 grams of fat in an
ounce of cream cheese, about 7 grams in a half cup of vanilla ice cream,
and 3 grams in a tablespoon of sour cream. In addition to meat and
dairy, palm, palm kernel, and coconut oils are saturated vegetable oils
and should be avoided.
The key to healthy dietary fat intake is to not only reduce consumption
of saturated fats, but also increase good fats. As mentioned previously, the
body can synthesize some of the fat it needs. However, there are two types
of fats that cannot be synthesized and must be obtained from food. These
fats are good fats, and they are known as essential fatty acids (EFAs). EFAs
fall into the categories of monounsaturated and polyunsaturated fats.
Omega-3s and omega-6s are the essential fatty acids we must get from
the diet. Both of these EFAs are necessary to achieve proper function of all
tissues and organs in the body. Therefore, they are essential to the preven-
tion and treatment of nearly every major illness.

Omega-3 Essential Fats

Omega-3 fatty acids fall into the category of polyunsaturated fatty acids
(PUFAs). The average North American diet is severely deficient in PUFAs.
The best food sources of omega-3s include fatty fish such as mackerel,
trout, herring, sardines, albacore tuna, and salmon. Unfortunately, mer-
cury, dioxins, and polychlorinated biphenyls (PCBs) have been found in
some fish. Larger fish such as shark, tilefish, swordfish, and mackerel tend
to have higher levels of mercury than other fish. The controversy regard-
ing wild fish versus farm-raised continues to be debated. Most healthcare
professionals believe two servings (each about the size of a deck of cards)
of fish per week is safe, and the benefits will outweigh the harm.

12 P L A N T O I L S
Omega-3s and omega-6s are
essential to the prevention
and treatment of nearly
every major illness.
In addition to fatty fish, omega-3 fats are found in plant oils, nuts and
seeds, as well as many fruits and vegetables. The best plant source of
omega-3s is flaxseed.
There are three main types of omega-3 EFAs:
• alpha-linolenic acid (ALA)
• eicosapentaenoic acid (EPA)
• docosahexaenoic acid (DHA)
EPA and DHA are the forms of omega-3s that are most readily utilized
by the body. For this reason, the body converts ALA to EPA and DHA.
ALA is the plant source of omega-3s. Omega-3 EFAs reduce inflammation,
which explains why they are effective at preventing arthritis, heart disease,
cancer, and other inflammatory conditions. It’s important to note that
much of the studies done on heart disease prevention involve omega-3
fatty acids from fish oils. Plant oils, however, are deemed to be a viable
vegan alternative to fish oils.
Omega-3s are also concentrated in brain tissue, so that’s why these
EFAs are beneficial in preventing brain disorders such as dementia and
Alzheimer’s, as well as relieving mental health issues such as anxiety and
depression. Several studies have confirmed that individuals with brain
disorders have lower levels of EFAs in brain tissue.
Recent research from Quebec, Canada published in the American Journal
of Clinical Nutrition demonstrated that women experiencing psychological
distress and depressive symptoms associated with menopause found relief
by taking an omega-3 dietary supplement as compared to placebo (fake
pill). The same researchers, who also published their data in the journal
Menopause, found that the frequency of hot flashes in menopausal women
was also reduced in women taking the omega-3 supplement.
In addition, several studies have demonstrated that omega-3 fatty acids
can help prevent type 2 diabetes. While more human clinical trials are
needed in this area, preliminary data shows omega-3 fatty acids play a
significant role in insulin sensitivity and regulation.

P L A N T O I L S 13
 It’s clear that omega-3 EFAs are vital to health and we should include
more of them in our diet. Issues associated with omega-6 EFAs are not as
clear. Omega-6 competes with 3—and 6 typically wins the battle. If the
diet has too much omega-6, it will cause a deficiency of 3. Balance and
ratio are critical when it comes to these two valuable EFAs.

Omega-6 Essential Fats

Omega-6 essential fats can be both bad and good. Animal food sources
of omega-6s are bad, and that includes red meat and eggs. However, plant
oil sources of omega-6 are good, and that includes evening primrose oil,
black current oil, and borage oil. The problem is that the North American
diet features far too many bad sources of omega-6 than good. More than
10,000 years ago, the hunter-gatherer diet consisted of about a 1:1 ratio of
omega-3 to omega-6 oils. Today, that ratio can be as high as 1:30 (more
about ratios later on in this chapter).
Because omega-6s compete with 3s, an unhealthy balance of fats
can result. I may sound like a broken record, but the answer is choos-
ing the right fats. By reducing bad omega-6 fats in the diet and taking
a dietary supplement with the proper balance of fats, you will achieve
the health benefits associated with these fatty acids. Omega-3 EFAs help
balance omega-6 EFAs, so you should always take omega-3s with 6s in
a supplement.
Just as omega-3 has three key forms, so does 6. These include:
• arachadonic acid (AA)
• gamma linolenic acid (GLA)
• linoleic acid (LA)
In addition to meat and eggs, other more healthful dietary sources of
omega-6 fatty acids include whole-grain breads, nuts, pumpkin seeds, and
sunflower seed oil.
Choosing the right type of 6 is critical. Many studies have shown that
a diet high in omega-6 foods—primarily meat and dairy—is linked to
several different types of cancer, including breast and prostate cancers.
Chronic, excessive ingestion of omega-6s is also associated with stroke,
heart attack, arthritis, osteoporosis, and depression. This is not surprising,
as many of the same foods associated with high omega-6 content are also
associated with high saturated fat. These foods are also high in aracha-
donic acid, which when stored in fat tissue can increase the risk of heart
attack. Reducing or eliminating these foods is prudent.
While studies indicate that a diet high in omega-6s can cause cancer
and heart disease, there are also studies indicating that omega-6 oils,

14 P L A N T O I L S
 Food/plant Omega-3 Omega-6 Omega-9
Avocado Oil 
Borage Oil 
Corn Oil 
Flaxseed 
Leafy Vegetables 
Macadamia Nut Oil 
Nuts (walnuts, pecans, almonds)  
Oily Fish 
Olive Oil 
Peanut Oil 
Primrose Oil 
Pumpkin Seeds 
Rice Bran Oil  
specifically LA, can protect us from heart disease. I know it’s confusing,
but it goes back to that issue of lumping all fats into the same category.
According to an editorial by Frank Sacks and Hannia Campos with the
Department of Nutrition at Harvard, the scientific view of the heart healthy
benefits of omega-6s and omega-3s tells an incomplete story of their true
potential. Sacks and Campos contend that together these two oils provide
the perfect one-two punch against heart disease. Omega-6 LA reduces LDL
(bad) cholesterol and omega-3s reduce harmful triglycerides. High cho-
lesterol, of course, is a key risk factor for developing heart disease. The two
EFAs “are clearly beneficial as a result of shared mechanisms” that primar-
ily relate to reduced inflammation, explain the researchers.
Omega-6 LA has also been shown to improve insulin sensitivity and glu-
cose metabolism, which can help prevent the development of type 2 diabe-
tes. According to a 2009 scientific paper featured in the journal Progress in
Lipid Research, “The evidence suggests that replacing saturated fats and trans
fatty acids with unsaturated (polyunsaturated and/or monounsaturated)
fats has beneficial effects on insulin sensitivity and is likely to reduce risk of
type 2 diabetes.” The researchers specifically identified omega-6s as having

P L A N T O I L S 15
a significant role in diabetes prevention. They suggest replacing saturated fat
foods such as meat and dairy with foods like vegetable oils, nuts, and seeds.
While omega-6 and 3 are the only two true essential fatty acids, there is
one more important fat to discuss.

Omega-9 Oils
The reason omega-9 is not a “true” essential fatty acid is because our
body has the ability to produce it in small amounts. As mentioned previ-
ously, the body cannot produce omega-3 and 6 in any amount; these two
EFAs can only come from the diet and dietary supplements. However, if the
body does not have enough omega-3s and 6s, the body cannot produce
omega-9. So you see, this is truly the trifecta of essential oils—3, 6, and 9.
Because the body can produce some omega-9, we don’t need as much.
Omega-9 is also known as oleic acid, and it is a monounsaturated fat
(a good fat). The most well-known food source of omega-9 is olive oil,
which is the best source of oleic acid available. Avocado and macadamia
nut oils are also great sources of omega-9. The best way to add omega-9 to
the diet is to replace saturated fats such as butter with these healthy oils.
Margarine should also be replaced with olive oil or avocado oil. Remem-
ber, margarine is a bad fat that should be avoided altogether.
Omega-9 is important to our health, but it plays a smaller role in disease
prevention than the other two EFAs. Omega-9 has, however, been shown
to help prevent the same conditions as the other two oils, including can-
cer and heart disease. This is represented via the many scientific studies
evaluating the Mediterranean Diet, which is high in oleic acid (olive oil).

Right Ratio
When it comes to optimum health and disease prevention, all three of
the essential oils in the trifecta (3, 6 and 9) are critical. Omega-3 is the
most important, with omega-6 and 9 not far behind. Because the typi-
cal Western diet contains a lot of omega-6, and because our bodies can
manufacture a small amount of omega-9, the proper ratio of oils should
have more omega-3 than the others.
According to numerous scientific sources, the proper ratio of these three
oils is 4 parts linolenic acid (omega-3) to one part each of linoleic acid
(omega-6) and oleic acid (omega-9). On a dietary supplement label, this
looks like 4:1:1. I take Dr. Ohhira’s Essential Living Oils distributed by
Essential Formulas Incorporated because it has the proper ratio, and it
is made up entirely of plant-based oils extracted from eight organically
grown plants. Ohhira’s oils are also guaranteed to be free of genetically
modified organisms (non-GMO), which is important to me.

16 P L A N T O I L S
 Many studies have demonstrated that the average American diet has
a ratio of as much as 30 times more omega-6s than 3s. That’s why it is
so vital to find a dietary supplement with the proper ratio. Via diet and
dietary supplementation, the goal is to shift the power back to omega-
3s. Adding a small amount of 6s and 9s will also help compliment the
effectiveness of omega-3s and take advantage of the synergies and “shared
mechanisms” of action.

P L A N T O I L S 17
Chapter Two
Dietary Considerations
T
o create an effective health-promoting plan, our diet is the best
place to start. This is also true when it comes to increasing essential
fatty acids. Because EFAs are not manufactured in the body, we need
to keep replenishing them through diet and dietary supplements. Essen-
tial fatty acids create a strong health foundation for us to build upon. Let’s
take a closer look at how we can add more healthy oils to our diet.

Eating Oils
The average American diet is driving our essential fatty acid balance in
the wrong direction. We are eating more poor-quality, highly-processed
foods than ever before. Many of these foods contain degraded oils rather
than natural, healthy plant oils. These foods lack the nutrients we need
and cause an unhealthy balance of fats.
Increasing your consumption of essential fatty acids in the diet can be
accomplished four ways:
• cooking with EFA-rich oils
• eating more vegetables, fruits, nuts, and seeds
• adding EFA-rich oils to dishes
• eating fish twice a week
When you add fish to your diet, you add EFAs. Keep in mind, however,
that not all fish have the same content of omega-3 fatty acids. Some of the
most popular seafood such as cod, haddock, halibut, and shrimp all have
fairly low amounts of omega-3s. Herring, mackerel, and Atlantic salmon,
on the other hand, have the highest concentrations of omega-3s. If you do
not eat fish twice a week, do not like the taste of fish, are vegan, or are con-
cerned about toxins found in fish, you can take a balanced plant-based oil
supplement instead. You can also cook with EFA-rich oils and eat more
vegetables, fruits, nuts, and seeds.
Cooking with oils can be tricky. There are smoke points for oils that let
us know if a particular oil is safe to be heated. Some oils should never be
heated, such as fish oils and flaxseed oil. Some oils should be heated at
low heat, such as olive oil, and some can be heated at high heat, such as
macadamia nut oil. For more information on cooking guidelines, refer to
the sidebar on the next page.

18 P L A N T O I L S
Guidelines For Cooking With Oils
High-heat cooking for searing, deep-frying, browning, making
tempura, and high-temperature baking = almond, avocado,
coconut, macadamia nut, palm, and rice bran oils
Medium-heat cooking for sautéing, stir-frying, and wok cooking =
canola, cottonseed, and grapeseed oils
Low-heat cooking for light sautéing and low-heat baking = corn,
olive, peanut, safflower, and sunflower oils
Never heat = borage, evening primrose, fish oil, and flaxseed oils

Fred Pescatore, MD, author of the popular Hamptons Diet, highly recom-
mends Australian macadamia nut oil (specifically MacNut Oil) for high-
heat cooking. He says macadamia nut oil has the perfect ratio of omega-6
to 3, while providing a high concentration of omega-9. Pescatore says,
“Macadamia nut oil’s high smoke point will decrease the risk of trans-
fatty acid formation.”
Do not cook with vegetable shortening, margarine, butter, palm oil,
palm kernel oil, or coconut oil. Some of these oils, such as coconut oil,
have even more saturated fat than animal products.

P L A N T O I L S 19
Replace Butter With Olive Oil
For healthier recipes, you can replace butter with olive oil. Here
are the conversion amounts:
Butter Olive Oil
1 teaspoon 3/4 teaspoon
2 teaspoons 1 1/2 teaspoons
1 tablespoon 2 1/4 teaspoons
2 tablespoons 1 1/2 tablespoons
1/4 cup 3 tablespoons
1/3 cup 1/4 cup
1/2 cup 1/4 cup and 2 tablespoons
2/3 cup 1/2 cup
3/4 cup 1/2 cup and 1 tablespoon
1 cup 3/4 cup
source: www.whatscookingamerica.net/OliveOil.htm

20 P L A N T O I L S
 Some of the best oils to add to foods are flaxseed, olive, and avocado
oils. In addition, you can grind up flaxseeds in a coffee grinder and pour
them over oatmeal or add them to a smoothie. Be sure not to grind the
seeds too much because the heat of the grinder may disrupt the oils. You
can also buy ground flaxseeds at your local natural health store.
Using olive oil on salads instead of high-fat processed dressings is also
a great idea. There are many great-tasting flavored oils presently available
at your natural health store.
Try hummus on pita chips or with raw vegetables. Hummus is made
with olive oil, chickpeas (garbanzo beans), lemon juice, and garlic (see
recipe on page 22 It’s a great source of EFAs, amino acids, and fiber. For
added taste and nutrition, you can add sun-dried tomatoes, peppers, or
other spices to your hummus mixture.
The next chapter profiles eight essential oils. Increasing your con-
sumption of these oils either through the diet or dietary supplements is
highly recommended.

EFA Lifestyle
In addition to diet, there are many things we can do to take control of
our health. We can take charge of our health by creating an “EFA lifestyle”
that focuses on the following:
• reducing bad fats
• increasing good fats
• enhancing the proper balance of essential fats
The EFA lifestyle helps protect the delicate balance of good fats that
is so vital to our health. This lifestyle emphasizes these health-promoting
activities:
• drinking lots of fresh water
• avoiding processed foods
• eating organic and using products that contain organic ingredients
whenever possible
• reducing or eliminating alcohol
• not smoking
• exercising consistently
• reducing or eliminate simple sugars
• getting enough sleep
• incorporating healthy stress reduction techniques into your routine

P L A N T O I L S 21
 • having a positive attitude
• receiving and giving love generously
• smiling and laughing often
In addition to diet and lifestyle, dietary supplements can help ensure
we are getting all of the essential nutrients we need to prevent illness and
promote wellness.

Making Sun-Dried Tomato Hummus

Ingredients:
1 cup dried chickpeas
1 cup sun-dried tomatoes (not in oil)
2 cloves garlic
1/4 cup extra virgin olive oil

Steps:
Soak chickpeas in water overnight.
In a pot, combine the chickpeas and the sun-dried tomatoes, and
simmer until the chickpeas are tender.
Put the drained chickpea/tomato combination in a food processor
with the garlic and olive oil; add salt and pepper to taste.
Purée and add lemon juice to taste, along with more oil.
Enjoy: Serve with pita chips or raw vegetables.
Keep refrigerated.

22 P L A N T O I L S
Chapter Three
Types of Oils
T
here are many different types of plant oils. Following is a pro-
file of eight high-quality oils from plants and seeds. According
to award-winning Japanese microbiologist Iichiroh Ohhira, PhD,
these eight plant oils provide the perfect balance of omega-3, omega-
6, and omega-9 essential fatty acids in the scientifically-validated ratio
of 4:1:1. “This specific combination of seeds and plants provides the
optimum balanced blend of the essential fatty acids necessary to pre-
vent illness and be healthy,” explains Ohhira. “To ensure purity of each
of these plant ingredients, I have developed an extraction process that
preserves the natural properties without damaging the living oils present
in each.”
Separately, each of these plant oils has value. Together, as a dietary sup-
plement, they provide the perfect balance of EFAs required.

Rice Bran Oil

Rice bran oil is extracted from the germ and inner husk of rice. As
previously mentioned, rice bran oil is appropriate for high-heat cook-
ing. It has a nut-like flavor, and once it is extracted it is very stable, even
at high heats. Rice bran oil also contains gamma-oryzanol and tocot-
rienols. Both of these natural substances have been featured in the sci-
entific literature. Several studies, including research from the University
of Rochester Medical Center and the University of Massachusetts, have
confirmed that tocotrienols, a form of vitamin E from rice bran, sig-
nificantly lowers cholesterol. Gamma-oryzanol has also been shown to
lower cholesterol levels, as well as ease menopausal symptoms and gas-
trointestinal conditions.
A 2007 Japanese study featured in the Journal of Nutrition demonstrated
that tocotrienols show promise as a complementary cancer treatment.
Test tube studies show that tocotrienols reduce blood supply to cancer
cells, a process known as angiogenesis. Without a supply of blood, the
cancer cells die.
The phytosterols and antioxidant nutrients in rice bran oil also help sup-
port a strong immune system. Because rice bran oil contains both omega-6
and 9 but not omega-3, it should be taken as part of a balanced oil blend
that contains omega-3 oils, such as flaxseed, avocado, and/or olive.

P L A N T O I L S 23
Borage Seed Oil
This omega-6 oil comes from the bor-
age (Borago officinalis) plant that is
found throughout Europe and North
Africa. Borage seed oil is the richest source
of gamma linolenic acid (GLA), which is
an essential fatty acid that helps the body
deal with inflammation.
In addition to anti-inflammatory prop-
erties, borage seed oil has also been shown
to help balance hormones. For this rea-
son, it can be helpful with menstrual com-
plaints such as dysmenorrhea (painful
periods). The GLA in borage seed oil pro-
duces prostaglandins, which are hormone-
like substances involved in inflammation.
It is believed prostaglandin production is
out of balance during hormonal fluctua-
tions that cause premenstrual syndrome
and menopausal symptoms.
According to researchers from Wake
Forest University, borage oil holds “great promise for modulating inflam-
matory diseases” such as asthma, allergies, and heart disease. Borage oil
has also been used to help treat rheumatoid arthritis.
High levels of borage oil should only be used under the direct super-
vision of a qualified healthcare professional. Borage seeds contain trace
amounts of a toxin known as pyrrolizidine alkaloids. According to
Ohhira, high doses of this alkaloid can cause liver damage. His formula-
tion contains 112.5 mg of borage oil, which is a small amount, but still
enough to provide the benefits of omega-6. Ohhira includes borage oil in
his formulation to help balance the other oils. You should not cook with
borage seed oil.

Sunflower Seed Oil

The sunflower is an easy-to-identify and common flower. It is called a
sunflower because it automatically grows in the direction of the sun. The
sunflower is characterized by its large, solitary blossom on the end of a
stem that can grow as high as 12 feet in some cases. In addition to its
unique beauty, the sunflower produces seeds that make a tasty snack. Oil
from the seeds can be used in low-heat cooking. Sunflower seed oil is not
a healthful oil to use in high-heat cooking.

24 P L A N T O I L S
 Sunflower seed oil contains both omega-6 and 9 EFAs, and provides
more vitamin E than any other plant oil. Because it does not contain
omega-3s, it should only be used as a part of a balanced oil blend.

Avocado Oil
The avocado fruit is a great representation of the misunderstanding
nutritionists have had about fat. For years, people were told to avoid
avocados because of their high fat content. It’s true that a medium-sized
avocado has about 30 grams of fat, which is a lot of fat. But the fats con-
tained in an avocado are the good fats, essential to our health. In fact,
many studies have shown that avocado and avocado oil lower choles-
terol and prevent cancer. In addition to essential oils, avocados contain
many important vitamins and minerals including vitamin K, potassium,
folic acid, vitamin B6, copper, and vitamin C. Avocados are also a good
source of dietary fiber and carotenoids, which are powerful antioxidants.
Research from UCLA and Ohio State University has shown that avocados
can help prevent cancer. The researchers speculate that the cancer-fight-
ing power of the avocado comes from the combination of antioxidant
nutrients and essential oils.
Avocado oil is also a good source of vitamins A, D, and E. A 2008 study
even showed that when used topically, avocado oil helped accelerate
wound healing. Avocado oil has a fatty acid profile similar to olive oil. It
is high in omega-9s with only a trace amount of omega-3s.

P L A N T O I L S 25
Perilla Seed Oil
Perilla seeds are widely used in Japanese cuisine. Perilla seed oil is high
in omega-3 fatty acids. Both the seeds and the oil have powerful anti-
inflammatory effects. Several Japanese studies indicate the anti-inflamma-
tory actions of Perilla seed oil are especially beneficial in fighting off aller-
gies. In 2004, Japanese researchers showed that Perilla seeds enhanced
with rosmarinic acid (rosemary) were effective in alleviating symptoms
of hay fever. A Japanese study from 2000 showed that dietary Perilla oil
exerted a similar physiological antioxidant effect to fish oil. In addition
to its anti-inflammatory effects, the antioxidant properties of Perilla seed
oil help defend against damaging free radicals. Perilla seed oil is primarily
available as an ingredient in dietary supplements and skin care products.

Flaxseed Oil
There are numerous health benefits of flaxseeds and flaxseed oil. Clinical
studies have shown that flaxseed can help prevent both heart disease and
cancer. In addition, flaxseed oil can help ease a wide range of conditions,
including inflammatory bowel disease (specifically Crohn’s and Colitis),
arthritis, asthma, ulcers, and skin disorders. Preliminary data shows that
flaxseed may help prevent osteoporosis and symptoms of menopause.

26 P L A N T O I L S
 In addition to EFAs, flaxseeds also contain plant lignans. Flaxseed oil is
also high in lignans, which are important fiber compounds that bind to
cancer-causing estrogens. This is especially important in preventing estro-
gen dependent cancers such as breast, ovarian, and prostate. Flaxseeds
also contain important nutrients such as magnesium, potassium, iron,
and copper.
You should never cook with flaxseed oil. The essential oils and nutri-
ents are damaged by heat. Flaxseed oil is high in essential fats, specifically
omega-3s, and heat can turn these healthy fats into harmful toxins.
Flaxseed oil is the highest plant-based source of omega-3 fatty acids,
containing nearly twice as much omega-3s as fish oil. It also contains
smaller amounts of omega-6 and omega-9 oils. Flaxseed oil has an excel-
lent ratio of omega-3s to omega-6s.

Green Tea Seed Oil

Clinical research associated with green tea is massive. Because of the
extensive scientific database associated with green tea, it is one of my
favorite natural substances. Green tea should be a staple of every person’s
dietary health-promotion plan. Most of the studies have been done on
green tea extract. However, a 2008 study with green tea seed oil showed
that it helps with weight loss similar to the extract. The researchers specu-
late, “Given that green tea contains a number of chemical constituents
possessing medicinal and pharmacological properties, green tea seed is
also believed to contain many biologically active compounds.”
Much of the research involving green tea has focused on a specific
bioflavonoid compound found in green tea known as epigallocatechin
gallate (EGCG). Green tea has been shown to help prevent and treat a
wide range of conditions including heart disease (by lowering blood
pressure and cholesterol), cancer, diabetes, and arthritis. L-theanine, a
naturally occurring amino acid found in green tea, has been shown to
ease anxiety and insomnia. The brand of L-theanine used in many of the
studies is Suntheanine.
Green tea seed oil has a similar nutritional profile to olive oil. Green tea
seed oil is a great source of powerful antioxidants that can help fight free
radicals and reduce oxidative stress.

Olive Oil
As mentioned previously, olive oil is the primary fat source in the Medi-
terranean Diet, perhaps the healthiest diet in the world. Many studies have
been done on the health benefits of the Mediterranean Diet, but there have
also been many studies conducted evaluating the benefits of olive oil. In

P L A N T O I L S 27
2005, researchers from Spain provided
an overview of the benefits of virgin olive
oil. They concluded that olive oil helps:
• decrease cardiovascular disease
• protect against age-related
cognitive decline and Alzheimer’s
disease
• increase longevity
Epidemiological studies have also
confirmed that individuals who con-
sume more olive oil have lower rates
of cancer. Olive oil has been shown to
protect against oxidative stress. Oxida-
tive stress produced by free radicals has
been directly linked to the development
of most major illnesses including heart
disease, cancer, and dementia.
Look for a dietary supplement with a
Olive oil contains both omega-3 balanced ratio of EFAs.
and omega-9 EFAs. The Food and Drug
Administration says that consuming two tablespoons of olive oil a day may
help reduce the risk of heart disease. Rather than simply adding olive oil to
the diet, it is better to substitute saturated fats like butter with olive oil.
“All types of olive oil provide monounsaturated fat, but extra-virgin or
virgin olive oils are the least processed forms,” according to MayoClinic.
com. “As a result, they contain the highest levels of polyphenols, a power-
ful antioxidant.”
Extra-virgin olive oil is made by the first pressing of the olive through
a cold pressing, chemical-free process. Extra-virgin olive oil also has less
than one percent acidity, which makes it a healthier choice than regular
olive oil.

Balancing Act
The oils outlined in this chapter are available separately or in the form
of a dietary supplement called Dr. Ohhira’s Essential Living Oils, exclu-
sively distributed in the United States by Essential Formulas Incorporated.
Remember, if you are going to take an EFA dietary supplement or add
more oil to your diet, the ratio is important. Many scientific articles have
confirmed the proper ratio of 4:1 omega-3s to 6s. Ohhira takes this one
step further by adding omega 9 to the ratio mix. This ratio helps rebalance
the fats in our diet and tip the scale towards omega-3s.

28 P L A N T O I L S
Chapter Four
Beyond Oils
I
know first-hand the traumatizing impact serious illness can have. In
1994, my sister was diagnosed with breast cancer. My mom died of
pancreatic cancer less than six months later. Less than three months
after my mom died, I was diagnosed with ovarian cancer—three cancers
in just eight months. I am happy to report that I have been cancer-free for
14 years and my sister is also doing great.
Since that time, I have devoted my professional career to health educa-
tion. A few years ago, I joined forces with my good friend and colleague
Lise Alschuler, ND, to write the book The Definitive Guide to Cancer. I am
often asked if I had to choose just three dietary supplements to recom-
mend, which ones they would be. This is such a difficult question because
there are so many great natural substances that are scientifically validated
to help prevent illnesses like cancer. But when I am forced to choose, I
pick these three:
• a high quality multivitamin/mineral formula
• a probiotic supplement that can guarantee the viability of its contents
• an essential fatty acid supplement
The multivitamin/mineral formula should be geared to your specific situ-
ation. In other words, women should take a different multi than men, and
older women should take a different multi than younger women. The two
companies that offer individualized multis that I recommend are Natural
Factors and Enzymatic Therapy. I have personally used products from both
of these companies and I have no worries recommending them.
For more information on probiotic supplements, refer to the Healthy
Living Guide I wrote on the subject. Because of my interviews and research
associated with Japanese researcher Ohhira, I recommend his probiotic,
Probiotic 12 PLUS. As mentioned previously, I also recommend Ohhira’s
essential fatty acid supplement called Essential Living Oils.
An essential fatty acid dietary supplement is just as important as
a multivitamin/mineral supplement. In this day and age, even those
with a meticulous attention to purity in the diet should still take these
three supplements.
Beyond these three supplements, because of my history of cancer, I
focus on immune stimulating supplements such as green tea, CoQ10, and

P L A N T O I L S 29
curcumin (specifically Curamin from Terry Naturally). To get the antican-
cer effects of green tea that I am looking for, I would have to drink 10 cups
of green tea daily. That can be very difficult, so I supplement my diet with
a green tea extract. There are many high quality green tea supplements
available at your natural health store. Be sure to get a green tea supple-
ment that has a high content of EGCG, a key active compound in green
tea that has a great deal of research behind it.
For information about specific conditions or ingredients, I highly rec-
ommend the other booklets in this Healthy Living Guide series. The authors
of these booklets are extremely knowledgeable, and they pack each book-
let with lots of important health information. If your local health store
doesn’t have a specific topic in stock, they can order it through Better
Nutrition magazine. Education is power, and when we take the initiative
to educate ourselves on these health topics, we have a much better chance
of fending off illness and living life with vitality.
I’m often asked if I’m afraid of getting cancer again. The simple answer
is yes. But I don’t let that fear control my life. I firmly believe in the 80/20
rule. If I can eat healthfully and follow the advice I’ve given in this book-
let 80 percent of the time and indulge occasionally, I’m happy. Fear and
obsession are not necessarily my style. Instead, I like to focus on finding
ways to feel fulfilled, happy, energetic, and at peace.

Selected References
Alschuler, Lise and Karolyn Gazella. The Definitive Guide to Cancer. Celestial Arts, 2007.
Block RC, Harris WS, Reid KJ, Spertus JA. Omega-6 and trans fatty acids in blood cell
membranes: a risk factor for acute coronary syndrome? Am Heart J 156(6):1117-23, Dec
2008.

Caramia G. [The essential fatty acids omega-6 and omega-3: from their discovery to their
use in therapy]. Minerva Pediatr 60(2):219-33, Apr 2008.

Chilton FH, et al. Mechanisms by which botanical lipids affect inflammatory disorders. Am
J Clin Nutr 87(2):498S-503S, Feb 2008.

Colomer R, Menendez JA. Mediterranean diet, olive oil and cancer. Clin Transl Oncol.
8(1):15-21, Jan 2006.

Ding H, Chin YW, Kinghorn AD, D’Ambrosio SM. Chemopreventive characteristics of

avocado fruit. Semin Cancer Biol 17(5):386-94, Oct 2007.

Dupasquier CM, et al. Dietary flaxseed inhibits atherosclerosis in the LDL receptor-
deficient mouse in part through antiproliferative and anti-inflammatory actions. Am J
Physiol Heart Circ Physiol 293(4):H2394-402, Oct 2007.

Gardner CD, et al. Improving cholesterol levels: is a low-fat diet high in plant-based foods
better than a typical low-fat diet? Annals of Internal Medicine 142:725-733, May 2005.

30 P L A N T O I L S
Giugliano D, Esposito K. Mediterranean diet and metabolic diseases. Curr Opin Lipidol
19(1):63-8, Feb 2008.

Haldar S, et al. Influence of habitual diet on antioxidant status: a study in a population of

vegetarians and omnivores. European Journal of Clinical Nutrition 61:1011-1022, Feb 2007.

Ide T, et al. Comparative effects of perilla and fish oils on the activity and gene expression
of fatty acid oxidation enzymes in rat liver. Biochim Biophys Acta 1485(1):23-35, May 2000.

Kennedy A, et al. Saturated fatty acid-mediated inflammation and insulin resistance in

adipose tissue: mechanisms of action and implications. J Nutr 139(1):1-4, Jan 2009.

Kim NH, et al. Green tea seed oil reduced weight gain in C57BL/6J mice and influences
adipocyte differentiation by suppressing peroxisome proliferator-activated receptor-gamma.
Pflugers Arch 457(2):293-302, Nov 2008.

Lucas M, Asselin G, Merette C, Poulin MJ, Dodin S. Effects of ethyl-eicosapentaenoic acid

omega-3 fatty acid supplementation on hot flashes and quality of life among middle-aged
women: a double-blind, placebo-controlled, randomized clinical trial. Menopause, Nov 2008.

Lucas M, Asselin G, Merette C, Poulin MJ, Dodin S. Ethyl-eicosapentaenoic acid for the
treatment of psychological distress and depressive symptoms in middle-aged women: a
double-blind, placebo-controlled, randomized clinical trial. Am J Clin Nutr, Dec 2008.

Lu QY, et al. Inhibition of prostate cancer cell growth by an avocado extract: role of lipid-
soluble bioactive substances. J Nutr Biochem 16(1):23-30, Jan 2005.

Menendez JA, Lupu R. Mediterranean dietary traditions for the molecular treatment of
human cancer: anti-oncogenic actions of the main olive oils monounsaturated fatty acid
oleic acid. Curr Pharm Biotechnol 7(6):495-502, Dec 2006.

Micha R, Mozaffarian D. Trans fatty acids: Effects on cardiometabolic health and implications
for policy. Prostaglandins Leukot Essent Fatty Acids 79(3-5):147-52, Sept-Nov 2008.

Minhajuddin M, Beg ZH, Iqbal J. Hyupolipidemi and antioxidant properties of

tocotrienol rich fraction isolated from rice bran oil in experimentally induced
hyperlipidemic rats. Food Chem Toxicol 43(5):747-53, May 2005.

Nakagawa K, et al. In vivo angiogenesis is suppressed by unsaturated vitamin E,

tocotrienol. Journal of Nutrition 137:1938-1943, Aug 2007.

Nayak BS, Raju SS, Chalapathi Rao AV. Wound healing activity of Persea Americana
(avocado) fruit: a preclinical study on rats. J Wound Care 17(3):123-6, Mar 2008.

Perez-Jimenez F, et al. International conference on the healthy effect of virgin olive oil. Eur
J Clin Invest 35(7):421-4, July 2005.

Pescatore, Fred. The Hamptons Diet. John Wiley & Sons, Inc., 2004.

Phivilay A, et al. High dietary consumption of trans fatty acids decrease brain
docosahexaenoic acid but does not alter amyloid-beta and tau pathologies in the 3xTg-AD
model of Alzheimer’s disease. Neuroscience, Dec 2008.

Riserus U, Willett WC, Hu FB. Dietary fats and prevention of type 2 diabetes. Prog Lipid Res
48(2):44-51, Jan 2009.

Roman B, Carta L, Martinex-Gonzalez MA, Serra-Majem L. Effectiveness of the

Mediterranean diet in the elderly. Clin Interv Aging 3(1):97-109, 2008.

P L A N T O I L S 31
Sacks FM, Campos H. Polyunsaturated fatty acids, inflammation, and cardiovascular
disease: Time to widen our view of the mechanisms. The Journal of Clinical Endocrinology &
Metabolism 91(2):398-400, 2006.

Simopoulos A P. Essential fatty acids in health and chronic disease. American Journal of
Clinical Nutrition 70(3):560S-569S, Sept 1999.

Takano H, et al. Extract of Perilla frutescens enriched for rosmarinic acid, a polyphenolic
phytochemical, inhibits seasonal allergic rhinoconjunctivits in humans. Exp Biol Med
(Maywood) 229(3):247-54, Mar 2004.

Wansink B, Chandon P. Can “low-fat” nutrition labels lead to obesity? Journal of Marketing
Research, 43(4):605-17, Nov 2006.

Wilson TA, et al. Comparative cholesterol lowering properties of vegetable oils: beyond
fatty acids. J Am Coll Nutr 19(5):601-7, Oct 2000.

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dysmenorrhea. Asia Pac J Clin Nutr 17(Suppl 1):216-9, 2008.

http://www.mayoclinic.com/health/food-and-nutrition/AN01037

For more information about the products mentioned in this booklet, visit:
www.essentialformulas.com

For more information about the author of this booklet, visit:

www.karolyngazella.com

32 P L A N T O I L S
CHECK OUT ANOTHER BETTER NUTRITION
HEALTHY LIVING GUIDE TODAY!

This booklet is a part of the Better Nutrition Healthy

Living Guide series. For more information about
other topics in this series, visit your local independent
health food store or visit us online.

betternutrition.com
 magazine presents

PLANT OILS
ESSENTIAL TO YOUR HEALTH

A
plant-based diet is the healthiest diet in the world.
Plants, vegetables and fruits contain a wide array of
healing compounds. Many of these foods are also great
sources of essential fatty acids, healing nutrients that have been
shown in clinical studies to prevent and treat some of the most
serious illnesses of our time. Plant oils also provide an effec-
tive alternative to fish oils for those who do not eat fish or are
uncomfortable taking fish oil supplements. Veteran health writer
Karolyn Gazella describes many key plant oils and explains why
they are absolutely essential to your health.

ABOUT THE AUTHOR OF THIS BOOKLET

Karolyn A. Gazella is the coauthor of the Definitive
Guide to Cancer and Return to Beautiful Skin. Karolyn
has been involved in the natural health industry for
more than 17 years. She is the founding publisher
of the journal Integrative Medicine and has written
hundreds of articles on the topic of natural health.
Karolyn is a regular contributor to Better Nutrition
magazine and the managing editor of the Healthy
Living Guide series.

I S B N 978-1-935297-19-2
50495

9 781935 297192
betternutrition.com