When it comes to kidney-friendly foods, we tend to hear a lot about proteins, fruits, vegetables, and grains, but not a lot about which fats and oils are healthy and how to include them in your diet. Here, the National Kidney Foundation provides an overview of healthy fats and oils, along with a couple of tasty dressing recipes.*

Why are certain fats and oils healthy?

We need healthy fats and oils in our diets for a variety of reasons, not least of all because they:

• Are a major source of energy (calories) 
• Help absorb certain vitamins and minerals
• Build cells membranes and nerve tissue
• Are necessary for blood clotting, muscle movement, and lowering inflammation
• Can help reduce the risk of heart disease by lowering LDL (bad) cholesterol

Healthy oils and fats are rich in monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). While they’re healthy, good fats should still be regulated according to your health needs, as they are high in calories. 

Healthy fats and CKD

Healthy fats support good heart health and are safe for people who:

• Have CKD
• Have had an organ transplant
• Are on dialysis
• Have kidney stones 

Types and uses of healthy fats and oils 

Here are some flavorful, healthy oils recommended by the NKF, along with suggestions for their best uses. 

• Avocado oil. Good for roasting, frying, and baking. 
• Canola oil. Best for roasting and frying. 
• Flaxseed oil. Do not heat; use in cold dishes only.
• Grapeseed oil. Good for cooking and grilling.
• Olive oil. Sautéing and baking.
• Sesame oil. Stir-frying.
• Sunflower oil. Deep-frying, sautéing, roasting, grilling, baking, and salad dressings.
• Walnut oil. Best used in salad dressings and as a drizzle; do not use for cooking.  

Dressing it up

There are healthy items you can add to, or use alongside, oils to enhance the flavor of a dish even more. Here are a few:

• Vinegar. Vinegar comes in a wide variety of flavors, and they add acidity to whatever they’re used in. Apple cider, balsamic, red wine, rice wine, and white wine are just a few.
• Citrus fruits. Fruits such as lemons, limes, oranges, and grapefruits add acidity and both tartness and sweetness to dressings, salads, and other dishes.
• Herbs and spices. Ginger, garlic, rosemary, and other herbs and spices have lovely flavors of their own, but can also bring out the flavor of the foods you add them to.
• Sweeteners. Sugar isn’t your only choice. Honey or maple syrup can be used instead of sugar in most recipes, and can counter some of vinegar’s acidity. 

Recipes to make at home

Italian vinaigrette

Ingredients:

• ½ cup extra virgin olive oil
• 2 tablespoon white wine vinegar
• 1 clove garlic, crushed
• 2 teaspoon Italian seasoning
• 2 teaspoon fresh lemon juice
• 3 tablespoon parmesan cheese
• 2 teaspoon honey
• Pinch of salt 

Directions: Combine all ingredients in a blender, food processor, or bowl.  

Serving size: 2 Tbsp. Recipe makes 7 servings.

Honey Mustard Dressing

Ingredients:

• ½ cup extra virgin olive oil
• 2 Tbsp. Dijon mustard
• 2 Tbsp. white wine or apple cider vinegar
• 3 Tbsp. honey
• Pinch of salt 

Directions: Combine all ingredients in a blender, food processor, or bowl. 

Serving size: 2 Tbsp. Recipe makes 7 servings. 

*National Kidney Foundation. (2023). Healthy Oils and Fats. https://www.kidney.org/atoz/content/healthy-oils-and-fats