Healthy Fats - Essential Fatty Acids & Oils

Everyone is so busy eliminating fats from their diet that they are lacking in the needed 'good' fats, the essential fatty acids.

Clarification needs to be put out there so that you are not avoiding all fats but just the bad ones. Education on how to use oils is becoming more of a mainstream thing so we are no longer blindly ingesting toxic over cooked oils. Some oils can be heated hotter and longer than others but essentially you are changing the fats and making them carcinogenic so it is best to use oil as a stir fry done fast. Some oils should not even be heated at all as it kills all of their nutritious properties. Even nuts are meant to be eaten raw since roasting them turns the fat into a different form making it harder to get rid off and in some cases carcinogenic.

Nut oils (coconut, walnut, peanut, pistachio, almond, hazelnut, brazil nut, cashew, pecan, macadamia and brazil).
Nut oils can go rancid easily and quickly so you want to make sure to keep them tightly capped and refrigerated. They are best eaten uncooked and should not used for heating.
Of course I suggest eating the whole nuts themselves vs using the oils because the oil is released in to the system slowly when the raw nut is eaten. Some nuts should be eaten more sparingly but almonds and hazelnuts are ideal for more frequent use.

Olive Oils (virgin, expeller pressed, extra virgin, lite)
You can find so many olive oils that are flavored and great to add atop food, or used for fast fry like stir fry but as the nuts Vs oil, I suggest eating the olives themselves more so than depending on the oils, using the oils sparingly. There is such a variety of olives available to us and I am not referring to the marinade the can come in. You can find an olive for each different taste preference but most olive lovers like them all.

Vegetable oils (corn, vegetable)
These seem to be commonly used for frying and are cheap to buy but have little to no nutritional value especially cooked. Many oils from vegetables are used for non edible purposes. I would tend to avoid this type of oil and would not really need to have it in my home.

Seed oils (sunflower, flax, sesame, pumpkin, grape seed, borage, and rape seed known as canola oil)
These are very healthy ideal oils for supplementation when on super low fat diets or when looking for a healthy oil to add to your foods for fat needs Vs eating other fats. These are light oils except for the pumpkin and borage. Borage would be one I don't use but is highest in Omega 6. I tend to lean toward these seed oils to richen my diet finding mixed oil blends such as Udos Oil and adding them to my protein shakes or atop my cooked food, added on my plate - NOT COOKED and must be kept in fridge.

Specialty Oils (truffle, fish)
Truffle oil is actually a truffle soaked in oil then used to make the truffle oil which is also known as an aphrodisiac. Truffle oil is probably the most expensive oil as is the truffle itself and is part of mushroom family. This oil is used sparingly simple because of it's worth.
Fish oils tend to be used for those who wish to supplement the diet or do not eat fish. Cod, cod liver and salmon oils are very popular. I personally prefer the vegetarian oils, ideally the seed choices.