The key is to choose the right oil for your recipe.
This article discusses the different types of cooking oils and the qualities of each.
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Types of Healthy Fat in Oils
Heart-healthy oils containmonounsaturatedandpolyunsaturatedfats.
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Good sources of omega-3s includeflaxseed, canola, soybean, and walnut oils.
Oils have different smoke points.
So iscanola oil,which has a smoke point of up to 225 C (437 F).
Healthiest Oils
Most oils are a combination of MUFAs, PUFAs, and saturated fats.
Fortunately, there are plenty of heart-healthy options to choose from.
These oils are liquid at room temperature and they usually become thick and cloudy when refrigerated.
Avocado oil is cholesterol-free.
It is high in alpha-linolenic acid (ALA), an omega-3 fatty acid.
Canola has a mild taste and can be used in salad dressings, marinades, and dips.
Usingcanola oilcan help to reduce cholesterol levels and may have other health benefits.
It has a light taste and is less expensive than other oils.
In addition, research shows that corn oil can help tolower LDLnearly three times more than olive oil.
Grapeseed Oil
This PUFA oil has a mild taste and medium-high smoke point.
It is a good option for baked or oven-cooked dishes and stir-fries.
It’s also high in vitamin E, with proven health benefits and heart-healthy properties.
Flaxseed Oil
Packed with omega-3s, flaxseed oil is a nutritional powerhouse with many health benefits.
It also may be mixed into salad dressings or added to smoothies.
For best quality, opt for refrigerated cold-pressed flaxseed oil in an opaque bottle.
Choose extra-virgin olive oil varieties that are not overly processed.
Extra-virgin olive oil is an especially good choice for heart health.
In addition to its MUFA fats, it also has no cholesterol.
This means it should be used in unheated dishes, such as dressings and dips.
Research shows safflower oil use can improve cholesterol levels.
Sesame oil comes in different blends, including a mix with olive oil that adds to its high-heat stability.
Light sesame oil, made from raw sesame seeds, has a mild flavor.
It can be used instead of canola or vegetable oil, and withstands the high heat of frying.
Oil extracted from toasted sesame seeds has a nuttier flavor but a lower smoke point.
The darker the oil, the more flavorful it is.
Soybean, a PUFA oil, is rich in vitamin E and phytosterols.
People allergic to soy should be careful with cold-pressed varieties of soybean oil.
The unrefined oil should only be used in no-heat recipes.
Look for high-oleic sunflower oil, which has been shown to be heart-healthy.
Check to be sure it does not contain stearic acid, which is a saturated fat.
The health benefits of vegetable oil blends depend on the throw in of oils used in the mix.
Check the ingredients list to confirm that only healthy oils are in the blend.
Oils to Avoid
There are some types of oil that should be avoided on a low-cholesterol diet.
Saturated Fats
Saturated fatsare those that are solid at room temperature.
They should be avoided in a low-cholesterol diet.
Hydrogenated Oils
Hydrogenated oils are processed for the sole purpose of prolonging shelf life.
This means hydrogen is added to the chemical structure of the oil.
As the level of hydrogen increases, so does the texture and concentration of saturated fats.
This process also creates harmfultrans fatsthat can raise unhealthy LDL and lower healthy HDL.Vegetable shortening is a prime example.
But it is 87% saturated fat and raises LDL levels.
Palm oilmay be slightly better.
Avoid saturated fats, hydrogenated oils, and trans fats that may harm your health.
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