Healthy-heart cooking means reducing the saturated fat, cholesterol and trans fats from your cooking oils. A variety of heart-healthy vegetable-based oils are available to replace animal-based oils such as butter or lard, and vegetable oils that contain trans fats. Overall, heart-healthy vegetable oils contain rich amounts of unsaturated fats and omega-3 fatty acids. These fats, when consumed as a part of a low-fat diet, can help lower your cholesterol levels, lowering your risk of heart disease.
Flaxseed
Flaxseed is an oil that contains high amounts of omega-3 fatty acids, providing a healthy alternative source to animal-based omega-3. Cooking flaxseed oil can be tricky. It is best to add flaxseed oil to foods after they have been cooked and removed from the heat source. Heat can destroy the omega-3 fatty acids in flaxseed.
Canola Oil
Canola oil adds a rich amount of monounsaturated fat to your cooking. This oil is good for a number of different types of cooking ranging from baking to stir frying. Canola oil contains a small amount of omega-3 fatty acids. Using canola oil in your cooking will add a limited amount of nutty flavor to your food.
Sesame Oil
Sesame oil contains high amounts of polyunsaturated fats and omega-6 fatty acids. Adding small amounts of sesame oil to your foods will result in a strong nutty flavor. Sesame oil is often cooked into Asian flavored food dishes. According to the Cleveland Clinic, sesame oil has a low smoke point and is best cooked at lower heat levels.
Olive Oil
Olive oil is a commonly used heart-healthy oil, which contains high amounts of monounsaturated fats. You can find olive oil in a variety of different flavors and spices. Olive oil can be cooked in a variety of different ways and light varieties of olive oil are less flavorful. The light variety is often better used when you want to limit the olive oil flavor in whatever you are cooking.
Avocado Oil
Avocado oil has a strong flavor and only a small amount is required to add flavor to the foods you are cooking. Similar to whole avocados, the oil provides a rich amount of monounsaturated fat. Avocado oil has a high smoke point and can be used for searing or browning.
Walnut Oil
Similar to walnuts, walnut oil is high in omega-3 fatty acids. Adding walnut oil to your cooking will add a rich nutty flavor. This oil contains high amounts of polyunsaturated fats and has a low smoke point.
