The "motor" that goes on pumping the "carrier" of oxygen, fluids and waste materials within the human body is the heart. Each unit of our "body factory" is dependent on this single motor for the supply of raw materials required to run them. If our heart beats healthily and its "assistants", the vascular system stays well, then only we can fight the threats of health conditions that are trying to find an opportunity to invade our system.
And when it comes to heart or "heart friendliness", no one can deny the priority that he should have for the choice of healthy fats and oils. Healthy cooking oils can be an important part of your healthy eating plan. The market has many types of oils to offer you and all the manufacturers will claim about the superiority of their respective offerings. Different types of fats and oils will attract different views from people. And each supporter will present the strongest of all opinions. Before we arrive at a conclusion regarding the finest cooking oils, let's look have an understanding of the "bad" fats and the "good" fats. The classification is based on the degree of heart- friendliness, that is, their effects on the good HDL and the bad LDL cholesterol levels.
Bad Fats
- Saturated Fats (SFA): They contribute towards raising the total blood cholesterol while doing the same with the "bad' LDL cholesterol level.
- Trans Fats: They raise the LDL cholesterol level while lowering the HDL cholesterol level.
Good Fats
- Monounsaturated Fats (MUFA): These fats reduce the total cholesterol as well as the LDL cholesterol level and do just the reverse with the HDL cholesterol level.
- Polyunsaturated Fats (PUFA): These fats, which include the Omega-3 fatty acids, also bring down the total cholesterol and the LDL cholesterol levels at the same time.
Therefore, what we can now understand is that, the "perfect" cooking oil should come with higher proportions of monounsaturated and polyunsaturated fats without saturated fats or trans fats or with negligible amounts of them.
Top 10 Healthy Oils
Here is a list of some healthy oils and fats for low cholesterol cooking and a guide on how to use them:
- Olive Oil: Olive oil, being recognized as a heart-healthy cooking oil, can be used to prepare a variety of dishes. There are extra virgin, extra light virgin, virgin and pure olive oils. Each variety offers the same great taste and health benefits. Being high in monounsaturated fat content, olive oil also contains phytochemicals that may bring down the blood cholesterol levels while protecting against cancer. Studies have proved that olive oil has helped those who have been suffering from aliments like ulcers, heart problems, cholesterol issues and gastritis. Unlike most vegetable oils, which are very bland, olive oil adds its own delicious flavor to foods. Extra virgin olive oil is the least processed and most flavorful type of olive oil.
Uses: Olive oil is perfect for cooking light meals and is widely used in a number of Italian and Spanish dishes. Use olive oil instead of butter or vegetable oils when cooking chicken dishes or stir-frying vegetables. It's also great for flavoring soups and baking fish. - Canola Oil: Classified as a "good fat," canola oil belongs to the family of unsaturated fats. The oil is extracted from the crushed seeds of the canola plant. It offers high amounts of omega-6 fatty acids and linoleic acid, which the body cannot synthesize on its own. Canola oil exerts a protective action on the heart by its positive influences on blood pressure, inflammation and cholesterol. Canola boosts the HDL cholesterol levels in the blood.
Uses: Canola oil is known for its soft texture and light flavor because of which it is considered ideal for sautéing, grilling and baking and can also be used as salad dressings and sauces. Canola is also a good choice for recipes that call for frying, since it can withstand higher temperatures before it starts to produce a smoke. - Rice Bran Oil: Rice bran oil has earned the recognition of one of the healthiest oils of this world. This oil is extracted from the most vital crop in the world- rice. Its beneficial functions include lowering cholesterol levels, battling diseases and neutralizing free radicals.
Uses: This extremely light and flexible oil is ideal for frying, baking and sautéing and also for use as salad dressings and sauces. - Sesame Oil: Sesame oil has gained popularity in Asia. The process of oil extraction varies greatly and these variations are responsible for adding a variety to the oil color. Being a storehouse of vitamins and minerals, sesame oil is known for its effects in lowering cholesterol and in bringing down the risks of cardiovascular problems ultimately.
Uses: Sesame oil has a rich, nutty flavor that enhances the flavors of many foods. And when used in small amounts, this ingredient will add a distinctive taste to recipes without blowing your fat budget. Use toasted (dark) sesame oil for the maximum flavor. This oil is basically used in stir-fries on account of its short shelf life and low smoke temperature. - Peanut Oil: The ability of peanut oil to reduce the "bad" LDL and increase the "good" HDL cholesterol levels can be attributed to the presence of high levels of monounsaturated fats and low levels of saturated fats in it. Again, vitamin E is also present in high levels in peanut oil and this vitamin is beneficial for the heart. It is one of the best choices for Asian cooking -- it has a high smoke point (key for stir-frying) and has a long shelf life.
Uses: You can heat this oil to high temperatures and hence you can use this oil for preparing deep-fried items. Peanut oil does not get absorbed in the foods to a greater extent like the other fats during the deep frying process. This way, you can keep a check on your fat consumption. - Soybean Oil: Most cooking oils that are simply labeled "vegetable oil" are made from soybean oil. This oil supplies a fair amount of omega-3 fatty acids which play a vital role in blood clotting and the tightening and relaxing of arterial walls and it helps in preventing heart diseases.
Uses: Soybean oil is also used as an ingredient in many brands of margarine, mayonnaise and salad dressing. Also, soybean oil has a smoke point of 460 degrees, so it works well for stir-fries. - Sunflower Oil: Sunflower oil is an excellent source of vitamin E, which is an antioxidant. It is a polyunsaturated oil which helps lower cholesterol.
Uses: Sunflower oil is a good choice for baking and frying foods because it has a high smoke point. However, it should be noted that the oil should not be re-used for frying. The re-use of frying oil can lead to the formation of unhealthy trans-fats. - Safflower Oil: Safflower oil is great for everything! This oil is high in omega-6 fatty acids, a healthy fat that can be found in fish.
Uses: It's used to add flavor to salads and eggs and can be used for baking and frying. - Walnut Oil: Walnuts contain many different nutrients, including protein and fiber. Walnuts also supply heart-healthy omega-3 fatty acids, which do not get lost during the pressing of walnuts to make walnut oil. Omega-3s are fatty acids that help ward off heart disease and help you body absorb vitamins A, D, E and K.
Uses: Walnut oil does not hold up well to heat, so it isn't used for baking or cooking. It is, however, used as salad dressings, and as a finishing touch on foods. Most brands of walnut oil have been only minimally processed and can turn rancid quickly. So once opened, the oil should be refrigerated. - Grapeseed Oil: Grapeseed oil is similar to olive oil. According to the UCLA Women's Health Center, grapeseed oil is a monounsaturated fat that can help lower "bad" cholesterol and raise "good" cholesterol, making it a good choice for your health.
Uses: Grapeseed oil has a clean taste that blends well with other flavors. It has a high smoke point which means that it can be safely used at high heat for sautéing, baking and frying.
Oil Combinations
In order to derive the maximum benefits from oil, it is beneficial to consume a mixture of oils in order to maintain a balance between the three fatty acids.
Using a combination of two oils may not be a practical thing to do. But today, a number of blended oils are available in the market. For instance, blends of ricebran and sunflower oils (brand names include Sunrice and Sundrop Heart) are the best buys and are suitable even for frying.
You can also store two or more different kinds of oils in your kitchen that you can use for different purposes. For example, you can use olive oil for salads, groundnut oil for frying and soybean oil for other cooking purposes. This way, you can take advantage of the health benefits offered by each oil.
The list of "bad" oils containing high percentages of trans fats or saturated fats include vegetable shortening, hard margarine, butter, palm oil, palm kernel oil and coconut oil. Our taste buds have an affinity for fried foods and we cannot deny their "call" even if we claim ourselves as health or heart conscious! The key to find smarter as well as tastier oils and fats lies in exploration!
