Some people incorrectly substitute honey in place of sugar as the healthy choice. These foods are unhealthy in all but the smallest quantity because they lead to cravings, addictions, hyperinsulinism, body fat weight gain, high blood pressure, heart disease, diabetes and cancer. Omega-9 fatty acids are not essential, but are extremely helpful. You've heard of them as the monounsaturated fats, and you probably know that the most widely used source of Omega-9 fatty acid is olive oil, also known as oleic acid. It is also found in peanut oil, macadamia nut oil, sesame oil, and other nut oils.
Avocados are also an excellent dietary source.
Cold pressed extra virgin olive oil is an excellent choice for cooking and for use as a salad dressing. The oil should never be overheated or allowed to smoke because it creates free radicals, trans-fatty acids and many other altered chemicals. Low temperature stir-frying is a good way to use olive oil. Deep-frying can be done with high temperature oils, but the oil should never be saved and used again. The oil becomes oxidized with heat, light and age which makes it rancid and unhealthy.