Healthy cooking oil: List of the best products to use to reduce the level of bad cholesterol
The fats are not only nutrients essential to the operation of the body, they are also a key player in delicious dishes because they transport heat and help cook food quickly and uniformly.However, if you are subject to a higher risk of cardiovascular disorders, replacing unhealthy products with anti-cholesterol food is your first lever for action.In this context, what cooking oil is it recommended to use?In the text below, we zoom in on the estimated oilseeds healthy for the heart.
Rich in fats and calories, each cooking oil has its own chemistry and different effects on health
Liens commerciauxWhether used to roast a vegetable tray or to make a delicious vinaigrette, vegetable oil is a basic food in the kitchen.The reason why there are so many types of oils is that they can be extracted from a wide range of seeds, nuts, legumes, fruits and cereals.Incorporating a variety of oilseeds into your diet provides you with a wide range of different micronutrients.Some products are rich in omega-3 fatty acids, healthy fats reducing inflammation and preventing arterial plaque formation.
When selecting a cooking oil, know that a label indicating "partially hydrogenated oils" means that the product includes trans fat, which are not part of a good diet for the heart.Trans fat are commercially changed to become more saturated oils.They affect the balance of the body by increasing the rates of "bad" cholesterol in the blood.
Liens commerciauxThe smoke point of an oil is also important for whether it is suitable for cooking.This is the temperature at which it begins to produce smoke, sign that it degrades and can release free radicals and harmful chemicals, as well as give food a burned or bitter flavor.Extra virgin olive oil, for example, has a relatively low smoke point and is excellent in salads or for light jumpers, but becomes rancid when used for frying.Carthame oil, on the other hand, has a high smoke point and is a good choice for fried dishes.
Avocado oil
Avocado oil is rich in monounsaturated fats.Compared to other vegetable oils, it has a higher saturated fat content (20 %) but this percentage is much smaller than the percentage of saturated fats in butter, lard or tropical oils, such as oilscoconut or palm nuts.
Its high smoke point (more than 250 ° C) makes it a good choice for cooking and frying at high temperature, while its neutral flavor of butter and hazelnut can also be appreciated in vinegrimettes, marinades and dips.Finally, avocado oil is without cholesterol.
Canola cooking oil
This neutral flavor oil comes from a plant called rapeseed which is widely cultivated in Canada.Canola oil has a relatively high monounsaturated fat content (62 %).It is also a good source of polyunsaturated fat (32 %).In addition, it has the lowest level of saturated fat among cooking oils (7 %).It is also one of the few oils to be a good vegetable source of omega-3 fatty acids.
The medium-high smoke point of canola oil makes a good option for baked cooking, jumped, flap, marinades and dips.This product is the same without cholesterol.
Corn oil
Corn oil comes from the grain of corn and contains 122 calories per tablespoon with about 14 g of fat.A trace of vitamin E is in it (2 mg/tablespoon), as well as a little vitamin K.The oil contains unsaturated fats and it is therefore a good choice to reduce cholesterol.
Thanks to its smoke point of 220 ° C, the product is adapted to the preparation of light jumpers, sauces and pastry.
Grapesee oil
A favorite of chefs, grapeseed oil has a sweet flavor that can be combined with other stronger flavors.It is considered a good oil, suitable for blowing and roasting.Keep the product in the refrigerator to prevent it from becoming rancid, recommend food experts.
This polyunsaturated oil has a medium-high smoke point and is rich in vitamin E.
Olive oil
Good source of vitamin E and antioxidants called polyphenols, olive oil is widely used in Mediterranean cuisine due to its rich flavor, versatility and health health benefits.Research shows that eating 1 1/2 tablespoon (20 g) every day can reduce the risk of coronary disease.
Extra virgin olive oil comes from the first pressing of olives.The result is an oilseeds with more flavor and a fruity aroma and which is less transformed, which means that it is considered "unrefined".The refined versions, called "pure", are lighter and softer in flavor than extra virgin oils.In addition, the latter are not suitable for high heat cooking because they cannot resist it.Refined olive oil, on the other hand, can be used for high temperature cooking.
From the point of view of heart health, there is no significant difference between extra virgin olive oil and other types of olive oil.
Peanut oil
In fact, peanut oil has the highest content in monounsaturated fat - about half (49 %), in comparison with several culinary products.Its percentage of saturated fat (18 %) is higher than that of other vegetable oils, but not to the point that it is a problem for heart health.However, it still contains less saturated fat than coconut or palm oils.
A tasty food with a pale color and a hazelnut aroma, peanut oil can withstand high heat and represents a good choice for cooking dishes and stretches of Asian inspiration, according to experts in food.
Although many people have serious allergic peanut reactions, highly refined oilseeds are not considered an allergen.
Rice sound baking oil
Rice sound oil has a high smoke point, which makes it ideal for jumped at high temperature, but due to its soft and light flavor, it can also be used for baked or in aVinaigrette.Its consistency is thinner than most other cooking oils, you will therefore need less when preparing your dishes.
Rich in vitamins E and K and beneficial phytosterols, rice sound oil is among the healthiest products.A meta-analysis of 11 studies revealed that it lowers LDL cholesterol, while increasing the HDL cholesterol level.
Carthame oil
A popular healthy oil for the heart with a delicate flavor, the carthame oil presents itself in different forms.That with a high content of linoleic acid is abundant with polyunsaturated fats and has a low smoke point, it should therefore only be used in unheated dishes, such as vinegrimettes and dips.
Carthame oil with high content of oleic acid is however rich in monounsaturated fats and has a high smoke point which makes it appropriate for frying.Research shows that it can improve cholesterol levels, reduce blood sugar and even promote weight loss.
Sesame oil
Often used in Asian, Indian and Middle East, sesame oil is a good mixture of polyunsaturated fats (46 %) and monounsaturated fats (40 %).The remaining 14 % is for saturated fats.The product gives a hazelnut flavor to any dish, especially the grilled version which has a darker color and a stronger taste.
Sesame oil has proven more beneficial than olive oil for cholesterol levels.It is presented under different variants.Light sesame oil, based on raw sesame seeds, has a soft flavor, can be used interchangeably with canola oil and can resist the high heat of the frying.Grilled sesame oil, extracted from grilled seeds, has a noisette flavor but a lower smoke point.
Soya oil
A versatile oil with a high smoke point, soy oil has a neutral taste and finds its place in the vinegots and fried dishes.Polyunsaturated fat, it is rich in vitamin E and phytosterols.
Indeed, people allergic to soy must pay attention to cold pressed varieties.In highly refined soy oil, however, protein allergens have been eliminated and research suggests that it does not cause an allergic response.
Sunflower cooking oil
Light -in -color and neutral flavor, sunflower oil has one of the highest concentrations of polyunsaturated fats (69 %) among cooking oils.It also provides monounsaturated fats (20%) and is low in saturated fat (11%), making it a healthy overall option.It is a good oilseeds all use because it can withstand high temperatures.However, unrefined oil should only be used in recipes without heat.
Four studies have compared the cardiac health effects of a diet rich in conventional sunflower oil, a polyunsaturated fat, with a diet rich in canola oil which contains more monounsaturated fat.The researchers concluded that the two products had similar effects: they reduce the levels of total cholesterol and LDL cholesterol.
Cooking fats to avoid
There are certain types of food to avoid during a diet poor in cholesterol.
Saturated fats
Saturated fats remain solid at room temperature, which means that they can promote the formation of fatty deposits in blood vessels.Butter, lanching, hard margarine all have high levels of saturated fat and must be banished in the low menu in cholesterol or at least used sparingly.
Hydrogenated oils
Hydrogenated oils are processed by manufacturers for the sole purpose of extending the shelf life.Hydrogenation consists in adding hydrogen atoms to the chemical bonds that make up the structure of the oil.As the level of hydrogenation increases, the viscosity and the concentration of saturated fats also increase.Hydrogenation also creates harmful trans fat that can increase unhealthy LDL and reduce healthy HDL.Vegetable skorting is an excellent example.
Tropical oils
Although refined coconut oil has gained popularity due to its neutral taste and relatively high smoke point (220 ° C), it contains 87% saturated fat being particularly powerful in its ability to increase theLDL levels.
Palm oil contains 50% saturated fats and should be considered an unhealthy product for those who follow a diet poor in cholesterol.The same goes for palmo oil which has 85% saturated fat.
