Your heart health largely depends on which type of healthy cooking oils you use to cook your food.
Our heart is the most important organ of our body. What we eat affects our heart health. About 20% of your diet should be devoted to fats. When it comes to fat, the quality of fat in your daily diet really matters. This can be achieved by consuming healthy cooking oils for the heart.
Today, we have compiled a list of best healthy cooking oils for heart. These are –
The main type of fat found in olive oil is the monounsaturated fatty acid. These healthy fats reduce the risk of heart disease like stroke by keeping cholesterol levels low. Secondly, it has a high smoke point and can be used for frying. Olive oil is also rich in antioxidants which reduces pain in the joints as well as lowers the risk of Parkinson’s and Alzheimer’s disease.
Rice Bran Oil:
It is one of the best cooking oils for your heart. It has a perfect balance of polyunsaturated fats and monounsaturated fats. Both are good type of fats. Rice bran oil is made from the outer layer (bran) of the grain of rice. This oil has a chemical called oryzanol which is good for your cholesterol. Since it also has a high smoking point, it works well for deep frying.
It is very rich in monounsaturated fats and Vitamin E. Avocado oil also consists of heart-healthy oleic acid. It is a good source of lutein, a carotenoid which functions as an antioxidants that has benefits for eye health. Lutein may also reduce the risk of cataracts and macular degeneration, which are common eye diseases.
It is made from the crushed seeds of the canola plant used as cooking oil. It has the lowest saturated fat content as it is rich in monounsaturated fats and is high in Omega 3. Using Canola oil eliminates the trans-fat, reducing the saturated and dropping the overall fat in the body. It is also cholesterol-free and is a good source of vitamins E and K, plant sterols. Altogether, they help in maintaining your heart health. Canola oil helps to reduce the blood pressure, inflammation and cholesterol.
Palm oil is another member to healthy cooking oil family. It is a rich source of antioxidants, carotene and Vitamin E. That is why, this oil acts as a good ingredient for the cancer patients, and for those suffering from Alzheimer’s, arthritis, atherosclerosis and anti-aging.
It is a vegetable oil extracted from soybeans. It is rich in essential fatty acids and plant sterols that promote heart health. These help in reducing the accumulation of cholesterol in the body. It also reduce the risk of atherosclerosis, heart attacks and stroke. Soybean oil is high in poly-and monounsaturated fats. It contains Omega 3 unsaturated fats, which lessens the danger of cardiovascular diseases.
It is heart friendly oil as it has a high quantity of vitamin E, monounsaturated and polyunsaturated fatty acids. It has a high smoking point, which means that sunflower oil holds onto its nutritional content at higher temperatures. The polyunsaturated fats help in lowering cholesterol. Sunflower oil also reduces the risk of cardiovascular diseases. It prevents colon cancer and boosts the immune system.
It is beneficial for diabetics and also counteracts atherosclerosis. It has a mild flavor and a high smoking point, retaining its nutrition. Sesame oil is high in polyunsaturated fat. Sesame oil also contains magnesium, copper, calcium, iron and vitamin B6 supplementing our overall health.
Or peanut oil is a combination of monounsaturated and polyunsaturated fats which help in lowering low-density lipoprotein (LDL). It helps in lowering the bad cholesterol levels. It also contains natural antioxidants that protect the cells from disease-causing free radicals. Further, it is rich in Vitamin E, which is good for the heart. It does not contain any trans-fat and is cholesterol free
One must use a variety of healthy cooking oils to reap maximum health benefits. Changing or rotating oils is healthy as it gives our body the different essential fatty acids which it needs. So, you can go for these cooking oils to nourish your heart and overall health.