High cholesterol levels can cause plaque buildup in your arteries that may lead to heart attack or stroke. Choosing your foods wisely can help reduce the level of harmful cholesterol in your blood, but how you cook those foods--such as which oils you use during preparation--can make a big difference, too. Saturated fats from animal products, such as meat and dairy, cause your harmful cholesterol level to rise as do trans fats. A good rule to remember is to avoid using fats that remain solid at room temperature and to choose more healthful monounsaturated and polyunsaturated fats when you cook.
Olive Oil
Olive oil is an important part of the diet in the Mediterranean region. According to the Mayo Clinic, people who choose to eat a Mediterranean-style diet tend to have lower overall risk for heart disease. The Better Health Channel, a service provided by the Australian government, states that using olive oil as your main source of fat has shown to improve health and lower cholesterol and triglycerides levels than if you were to choose other fat sources.
Other Oils
When choosing fats to help reduce cholesterol levels, you should choose ones that are monounsaturated or polyunsaturated. These are known to help reduce low-density lipoprotein cholesterol levels in your blood. This is important because it is the low-density lipoprotein cholesterol particles that are detrimental to health. According to Stanford Hospital and Clinics, polyunsaturated fats, also called omega-6 fatty acids, include safflower oil, corn oil, soybean oil, sesame oil and sunflower oil. Another decent choice is soft margarine that comes in tubs and does not contain trans fats. Rich sources of monounsaturated fats include canola oil and peanut oil.
Fats to Avoid
Oils that contain saturated fats or trans fats can actually increase your low-density lipoprotein cholesterol levels while reducing your high-density lipoprotein, or beneficial, cholesterol levels and can cause arteries to be less flexible. Sources of saturated fats include butter, palm oil, coconut oil, lard and cocoa butter. Trans fats can be found in most stick margarines and shortenings. Be sure to read labels before using a fat product to find out what it contains.
