Choosing Cooking Oil to Prevent Heart Disease

Cooking oil is widely used for cooking, regardless of its type. Each type of cooking oil has different levels of unsaturated fats (good fats) and saturated fats (bad fats). Check out various choices of cooking oil that are good for heart health .

A diet rich in saturated fat is associated with increased cholesterol levels and risk of heart disease. Therefore, living a healthy lifestyle including choosing the type of cooking oil is important, in order to maintain heart health.

Choosing Cooking Oil to Prevent Heart Disease

A variety of good cooking oils for heart health

Here are some choices of cooking oil that are good for heart health:

  • Olive oil
    Olive oil is one of the choices of oil that is healthy for the heart. This is because the fat in olive oil is mostly in the form of unsaturated fats and does not contain cholesterol. This oil contains a number of antioxidants and a little vitamin E and K. Research shows that consumption of extra virgin olive oil can reduce the risk of heart disease by 39 percent.

    Olive oil can be used to process food by sautéing in medium temperature. This method is to maintain the nutritional value and taste of olive oil. Not only used as cooking oil, olive oil can also be used to make salad dressing and spread bread.

  • Canola oil
    Canola oil also includes vegetable oils that are worth choosing. Canola oil has the characteristic that it has no taste. In addition, the point of canola oil smoke is high so it is good to use for baking, burning and sautéing. The smoke point is the temperature limit where oil will experience a change in nutrient content. Canola oil also contains very high omega-3 and omega-6 compared to other vegetable oils.
  • Avocado oil
    Avocado oil is not as common in the market. However, the quality is not inferior to olive oil and canola. The fat contained in avocado oil is also in the form of unsaturated fats, and is free of cholesterol, so it is good for the heart. This oil is safe to use at high temperatures without making it smoky.
  • Oil k bro This type of cooking oil is processed from peanuts and a mixture of several types of nuts, such as walnuts and almonds . Peanut oil contains vitamin E and various types of fat, but good fat content is higher than bad fat. Peanut oil has a high smoke point, which is up to 225 degrees Celsius, making it suitable for frying. The experts recommend this cooking oil because it is considered good for heart health.
  • Sunflower seed oil ( sunflower oil )
    This cooking oil is known to have good nutrition for health. Sunflower seed oil contains fat, both types of polyunsaturated fats, antioxidants such as flavonoids and phenolic acids, vitamin E, and minerals.

    The nutritional content of sunflower seed oil is believed to be good for maintaining heart health, but these benefits still need further research. This type of cooking oil is consumed raw as a mixture of sauce or salad, or processed as an ingredient for sauteing and baking.

Petroleum-based oils, such as duck fat or lard, contain saturated fat and cholesterol. While other types of cooking oil, such as coconut oil, palm oil, and butter, also have saturated fat content. To reduce the risk of various diseases, especially heart disease, it is recommended to limit the consumption of this type of oil.

To reduce consumption of bad fats, one way is to choose healthy cooking oil. By knowing the origin of cooking oil and its benefits, you can be more vigilant in regulating fat intake and good eating patterns.

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