Cooking oil is important for heart health as it provides essential fatty acids, such as monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol levels and reduce the risk of heart disease. Additionally, some oils are rich in omega-3 fatty acids that have anti-inflammatory properties, which in turn help keep your heart in shape. Therefore, choosing healthy cooking oils and using them in moderation is crucial. Let’s take a look at what research says about some of the most heart-healthy cooking oils.
Also Read: High Triglycerides May Impact Heart Health: Expert Shares Ways To Keep Them Under Control
Heart-Healthy Cooking Oils
Olive Oil
Olive oil is said to contain healthy monounsaturated fats and large amounts of antioxidants along with anti-inflammatory properties that are great for your heart health. According to a study published in the Journal of the American College of Cardiology, higher olive oil intake was associated with lower risk of Cardiovascular Heart Disease (CHD) and total Cardiovascular Disease (CVD) in two large prospective cohorts of U.S. men and women.
Sunflower Oil
Sunflower oil is known for high oleic acid, which is an omega-9 fatty acid. Oleic acid helps prevent heart disease and reduces cholesterol levels in the body. As per a study published in the Journal of the Academy of Nutrition and Dietetics, high oleic sunflower oil significantly lowered blood levels of LDL cholesterol and triglycerides, which are bad for the heart.
Safflower Oil
Safflower oil is a good source of unsaturated fatty acids, including monounsaturated and polyunsaturated fats, both of which support heart health. The American Heart Association (AHA) suggests that both monounsaturated and polyunsaturated fats can help reduce bad cholesterol levels in the blood, which can lower your risk of heart disease and stroke.
Avocado Oil
Avocado oil is said to be packed with oleic acid, which is a mono-unsaturated omega-9 fatty acid. A study published in the Journal of Functional Foods found that people who consumed avocado oil over butter experienced significantly lower levels of triglycerides, total and LDL (bad) cholesterol, inflammatory cytokines, and blood sugar.
Also Read: Obstructive Sleep Apnoea: How To Reduce Risk For Better Heart Health
Sesame Oil
Sesame oil contains heart-healthy antioxidants namely sesamol and sesaminol. It is also rich in omega-3, omega-6, and omega-9 fatty acids, which are types of polyunsaturated and monounsaturated fats. These are said to reduce risk of developing heart disease. According to a study published in the Cureus, Journal of Medical Science, sesame oil decreased high levels of cholesterol and inflammation, lowering risks of atherosclerosis, and delaying the onset of cardiovascular diseases.
Canola Oil
Canola oil is a rich source of good fats, which help cut down cardiovascular disease risk. As compared to many other edible oils, canola oil significantly improves different cardiometabolic risk factors, as per a study published in the Journal of Nutrition, Metabolism and Cardiovascular Diseases.
How To Safely Use Cooking Oils?
The AHA shares a few guidelines when it comes to using cooking oil safely. These include:
- Do not use any oil that has reached its smoke point. If you accidentally let your oil smoke or catch fire, get rid of it and start over.
- Do not use bad-smelling oil, especially if it has been stored for too long as it can become oxidised.
- Do not reuse or reheat any cooking oil.
- Buy cooking oils in smaller containers to avoid waste, and store them in a dark, cool place to keep them fresh longer.
Bottomline
Cooking oils play an important role in maintaining your health, especially when it comes to your heart health. Choose cooking oils that are rich in monounsaturated and polyunsaturated fats, as these are said to reduce cholesterol and lower the risk of cardiovascular illnesses.