When you are cooking, fats can improve the taste and texture, but butter, palm oil and coconut oil are high in saturated fat, which may raise levels of bad LDL cholesterol in your blood. Many oils are healthier substitutes because of their low saturated fat content and high proportion of healthy fats. Oils and fats all have the same high calories, so monitor your portions to avoid weight gain.
High-MUFA Oils
Olive oil is high in monounsaturated fatty acids, or MUFAs, which may lower total and bad LDL levels of cholesterol in your blood, according to MayoClinic.com. Peanut oil is another cooking oil that is high in MUFAs. Brush on some olive oil before you grill vegetables, fish or lean meat or poultry, or use a small amount of herb-flavored olive oil instead of butter when you are making garlic bread. Peanut oil can add flavor to curries and stir-fries.
Flaxseed Oil
Flaxseed oil is a healthy oil because it is the most concentrated source of alpha-linolenic acid, or ALA. Each 1 tbsp. of flaxseed oil provides 7.3 mg ALA, which is more than four times the daily value for this heart-healthy omega-3 fatty acid. The ALA in flaxseed oil maintains its structure and beneficial properties even when you cook it at high temperatures, according to the Harvard School of Public Health.
Vegetable Oils
Vegetable oils, such as sunflower, safflower, corn and soybean, are healthy for cooking because they are high in essential omega-6 fatty acids. Corn oil is a low-saturated fat alternative to lard when you are making Mexican food, such as refried beans or tortillas. Soybean and sesame oil are healthy additions to stir-fries, especially when you use a lean protein and plenty of vegetables. These oils are healthy, but use them in moderation to keep the calories under control.
Canola Oil
Canola oil, or rapeseed oil, is especially healthy because it is high in monounsaturated fatty acids and omega-6 fatty acids. It also provides ALA, which may reduce your risk for sudden cardiac death. You can use it for grilling or light frying, and it makes a healthy alternative to butter or shortening in baking recipes. Canola oil is an excellent source of vitamin E, an antioxidant that supports heart health.
References
- Linus Pauling Institute; Essential Fatty Acids; Jane Higdon; December 2005
- Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids; Frank Sacks
- MayoClinic.com; MUFAs: Why Should My Diet Include These Fats?; Katherine Zeratsky; November 2010
- Linus Pauling Institute; Vitamin E; Jane Higdon; November 2004
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