If you are trying to lower cholesterol, control blood pressure or reduce the risk of heart disease, is it important to watch intake of calories, fat and dietary cholesterol. Eating home cooked meals made with fresh foods is a good place to start; however, it is important to cook with the right type of oils. While frying in general is not the best cooking method, there are healthy oils for cooking and frying that when used in moderation can be part of an overall healthy eating plan.
Considerations
All fats are not created equal; some are more harmful to health while others provide a protective effect against heart disease. There are trans fats, saturated fats, and unsaturated fats, which include polyunsaturated and monounsaturated fats. Trans fats and saturated fats are the least healthy, because they both increase cholesterol levels and raise the risk for heart disease. While unsaturated fats also need to be consumed in moderation, they are considered a healthier form of fat. These types of fat can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms and reduce the risk of heart disease. When cooking and frying look for oils that are made with unsaturated fats.
Olive Oil
Knowing the smoking temperature of an oil, which is the point where the oil starts to smoke during cooking, should also be taken into consideration when choosing a healthy oil. When oils start to smoke, they release toxic fumes and free radicals that can harm the body. Olive oil has a high smoke temperature, which makes it more stable for cooking and frying, although frying is not a heart healthy way to cook. Olive oil is high in unsaturated fats; however, it does contain some saturated fat also. Thus, its consumption should be limited.
Canola Oil
When it comes to cooking oils, canola oil is another healthy choice as it is high in monounsaturated fats. Canola oil also contains omega-3 fatty acids, which have been shown to benefit heart health. When planning meals, total fat consumption should not exceed 25 to 35 percent of daily caloric intake. This includes healthy oils and fats. However, getting most of the daily recommended amount from unsaturated fats, will help the battle against heart disease.
Soybean Oil
The American Dietetic Association also recommends using soybean oil for cooking, especially for stir frying, which is a healthy way to prepare foods. Soybean oil is high in polyunsaturated fat and like most plant-based fats, it does not contain cholesterol. Soybean oils are a source of omega-6 fatty acids, which like omega-3 fatty acids, are a form of fat that the body needs but does not make.
Cooking Sprays
When baking, stir frying or broiling foods, don't forget about cooking sprays. Unlike the oils mentioned above, cooking sprays usually do not contain calories or they have just a few calories per serving, which is important if you are trying to lose weight and manage heart disease. Cooking sprays come in a wide variety of flavors and many are made using the healthy oils listed above.
Member Comments