Choosing Cooking Oil to Prevent Heart Disease

Choosing Cooking Oil to Prevent Heart Disease

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

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

Various Cooking Oils are Good for Heart Health

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

Olive oil

Olive oil is a heart-healthy oil option. This is because the fat in olive oil is mostly unsaturated fat and does not contain cholesterol. This oil contains a number of antioxidants and small amounts of vitamins 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 frying it at medium temperature. This method is to maintain the nutritional value and taste of olive oil. Not only used as cooking oil, you can also use olive oil to make salad dressing and spread bread.

Canola oil

Canola oil is also a worthy vegetable oil to choose from. Canola oil is characterized by having no taste. In addition, canola oil has a high smoke point, making it great for grilling, baking, and sautéing. The smoke point is the temperature limit at which the oil will experience changes in its nutritional content. Canola oil also contains omega-3 and omega-6 which are very high compared to other vegetable oils.

Avocado oil

Avocado oil is relatively uncommon in the market. However, the quality is not inferior to olive and canola oil. The fat contained in avocado oil is also in the form of unsaturated fat, 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.

Peanut oil

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 the good fat content is higher than the bad fat. Peanut oil has a high smoke point, which is up to 225 degrees Celsius, making it suitable for frying. Experts recommend this cooking oil because it is considered good for heart health.

Sunflower seed oil (sunflower oil)

This cooking oil is known to contain nutrients that are good for health. Sunflower seed oil contains good fats such as 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 to be studied further. This type of cooking oil is either consumed raw as a mixture of sauces or salads, or processed as an ingredient for sautéing and grilling.

Animal-sourced 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 contain saturated fat. To reduce the risk of various diseases, especially heart disease, it is recommended to limit the consumption of this type of oil.

To reduce the 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 a good diet.