Healthy Lifestyle Making smart food choices can cause overwhelming confusion, especially with the growing array of food products in the store. One of those is the cooking oil, which oils are heart-healthy and which are not? But before that, just bear in mind that oil is a fat, and fat calories are still fat calories, no matter which type of oil you use. So, it is always better to use the least amount of fat possible to prepare your foods. There are numerous types of fat, most foods contain a combination of fats, when you eat your body makes its own fat from taking in excess calories. However in spite of what you may have been heard, fat isn’t always bad for your health. It’s the types of fat you eat that makes it bad or good for you… Bad fats, such as trans fats and saturated fats, are the two main types of potentially harmful dietary fat, it causes you weight gain, clogged arteries, and etc. But good fats such as the monounsaturated fats, polyunsaturated fats have the opposite effect. In fact, healthy fats actually help promote good health, it helps you manage your moods, provides you energy, stay on top of your mental game, fight fatigue. Since fat is essential to your health, its always wiser to choose the healthier types of dietary fat. Good Fats 1) Monounsaturated fats: This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke . Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E to the diet. Foods high in monounsaturated fats include plant-based liquid oils such as: olive oil, canola oil, peanut oil, safflower oil and sesame oil. 2) Polyunsaturated fats: This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) have a beneficial effect on your heart and help reduce bad cholesterol levels in your blood when eaten in moderation. PUFAs may also help decrease the risk of type 2 diabetes. Foods high in polyunsaturated fat include a number of plant-based oils, including: walnuts and sunflower seed, soybean oil, corn oil, sunflower oil, leafy greens, tofu, fatty fish such as salmon, mackerel, herring and trout. Bad Fats 1) Saturated fats: This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes. Saturated fats occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products. Examples are: fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk. 2) Trans fats: This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. Research studies show that these partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease. Trans fat can often be found in processed foods made with partially hydrogenated vegetable oils such as vegetable shortenings, some margarines (especially margarines that are harder), crackers, candies, cookies, snack foods, fried foods, and baked goods. Cooking Oil Comparison Chart Know the smoke point The smoking point is the temperature that causes oil to start smoking, which produces toxic fumes and harmful free radicals (the stuff we’re trying to avoid!). Different oils have different smoking points, due to their chemical make-up. This means some oils are better suited for cooking at higher temperatures than others. A good rule of thumb is that the more refined the oil, the higher the smoke point. The smoke point only relates to fresh oil. If oil is used for cooking, then strained and re-used, it loses integrity. Oils with a high smoke point These oils are best for searing, browning and deep frying. Note: We do not recommend deep frying Oil % Mono % Poly % Sat Nutrition Notes Almond 65 28 7 Distinctive nutty flavor Avocado 65 18 17 Sweet aroma Hazelnut 82 11 7 Bold, strong flavor Palm 38 10 52 High in saturated fat. Not recommended Sunflower 79 7 14 Seek out high-oleic versions, which are higher in monounsaturated fat “Light” olive/refined olive 78 8 14 The more refined the olive oil, the better its all-purpose cooking use. “Light” refers to color Medium-high smoke point Best suited for baking, oven cooking or stir frying. Oil % Mono % Poly % Sat Nutrition Notes Canola 62 31 7 Contains low levels of omega-3 Grapeseed 17 73 10 High in omega-6 Macadamia nut 84 3 13 Bold flavor Extra virgin olive 78 8 14 Best-pick oil Peanut 48 34 18 Great for stir frying Medium smoke point These oils are best for light sautéing, sauces and low-heat baking. Oil % Mono % Poly % Sat Nutrition Notes Corn 25 62 13 High in omega-6. High-oleic (monounsaturated fat) versions coming soon Hemp 15 75 10 Good source of omega-3. Keep refrigerated Pumpkinseed 32 53 15 Contains omega-3 Sesame 41 44 15 Rich, nutty flavor. Keep refrigerated Soybean 25 60 15 High in omega-6 Walnut 24 67 9 Good source of omega-3 Coconut 6 2 92 High in saturated fat. Use in moderation No-heat oils* These oils are best for making dressings, dips or marinades. Oil % Mono % Poly % Sat Nutrition Notes Flaxseed 65 28 7 Excellent source of alpha-linolenic acid, a form of omega-3 Wheat Germ 65 18 17 Rich in omega-6. Keep refrigerated *Toasted sesame, extra virgin olive and walnut oils also work well. Heart-Healthy Cooking
