Some people think of fat as a bad thing when attempting to maintain a healthy diet, but some fats can have positive health effects for the body. Unsaturated fats found in olive oil and canola oil, among others, can promote weight loss and heart health, while oils high in saturated fats can raise bad cholesterol and lead to heart disease.
Olive Oil May Lower Cholesterol
Olive oil contains about four or five times as much monounsaturated fat as any other fat, making it a healthy option when choosing a cooking oil. Oleic acid, a monounsaturated omega-9 fatty acid, makes up between 55 and 83 percent of olive oil. The oleic acid makes olive oil less susceptible to oxidation, meaning it is more resistant to breaking down due to heat or light. Oleic acid can also reduce the risk of heart disease by lowering the amount of total cholesterol and "bad" cholesterol, or low-density lipoprotein, in your blood.
Canola Oil
Canola oil contains about 93 percent unsaturated fats and has one of the lowest saturated fat contents of any cooking oil, at about 7 percent, according to Nutra Ingredients USA. Due to the high content of unsaturated fats, the Food and Drug Administration has approved a qualified health claim that replacing saturated fats with canola oil can help prevent coronary heart disease by lowering bad protein, or LDL, in the bloodstream.
Corn Oil
According to the Journal of American College of Nutrition, corn oil is composed of 59 percent polyunsaturated fats, 24 percent monounsaturated fats and 13 percent saturated fats. Corn oil is resistant to oxidation and provides the body with essential fatty acids that have benefits for the skin, cell membranes and immune system. It can also lower the amount of LDL in the bloodstream.
Use in Moderation
Safflower, sunflower, soy and cottonseed oil are also oils high in polyunsaturated fats, while peanut oil is high in monounsaturated fat. Replacing butter, lard or cooking oils high in saturated fat with healthy oils high in unsaturated fat can help you lose weight, lower cholesterol and prevent heart disease. However, this does not mean you should eat an unlimited amount of healthy oils. You should still use oil in moderation or it will no longer promote good health.
Inequality Between Brands
Oils high in unsaturated fats are always a healthier choice than those high in saturated fats, but be sure to look at the nutrition facts on the back of the bottle to compare fat content, and remember that different brands may have different nutritional values. For example, all olive oil contains monounsaturated fats and oleic acid, but the proportions vary due to a number of factors including the climate of the region in which the olives were grown and the purity of the oil.
Stay Away From Saturated Fats
The American Heart Association, or AHA, has issued warnings to stay away from oils high in saturated fat, such as coconut oil, palm oil and palm kernel oil. Saturated fat is the main dietary cause of high blood cholesterol and should not exceed 7 percent of total calorie intake each day, the AHA states.
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