There are four main types of fats: saturated fat, trans fat, monounsaturated fat and polyunsaturated fat. Saturated, or animal fat, and trans fats are the unhealthiest fats to consume and may contribute to heart disease and high cholesterol. Monounsaturated fats and polyunsaturated fats are both liquids at room temperature and have proven to be heart-healthy cooking oil options.
Extra Virgin Olive Oil
Extra virgin olive oil is a monounsaturated fat that is minimally processed. Monounsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke and provide nutrients such as vitamin E to help develop and maintain your body's cells, explains the American Heart Association. Extra virgin olive oil has a medium-high smoke point. The smoke point is how high a heat the oil can take before it begins to smoke.
When an oil smokes, carcinogens are released into the air, and free radicals are released within the oil. For the healthiest approach, discard any oil that has gone beyond its smoke point, recommends Spectrum Organics. Olive oil has a medium smoke point at around 350 degrees, which is ideal for light sauteing, sauces and low-heat baking.
Canola Oil
Canola oil is also a heart-healthy monounsaturated fat, but has a higher smoke-point than olive oil. Canola oil can withstand medium-high cooking temperatures up to 425 degrees. It is best-suited for sauteing, baking, oven-cooking or stir-frying.
Sunflower oil
Sunflower oil is a monounsaturated oil ideal for high-heat cooking up to 510 degrees. High-heat cooking is best-suited for searing, browning and deep frying, although the deep frying is not a recommended practice where heart health is concerned, states the Cleveland Clinic.
Corn Oil
Corn oil is a polyunsaturated fat that contains a good source of omega-6 fatty acids. Higher intake of omega-6 may improves insulin resistance, reduces diabetes risk and lowers blood pressure, notes the American Heart Association. Use corn oil as a medium-heat cooking oil up to 320 degrees for light sauteing, sauces and low-heat baking.
Walnut Oil
Walnut oil has polyunsaturated fat and is high in omega-3 fatty acids. A diet rich in omega-3 fatty acids can decrease the risk of abnormal heartbeats, decrease triglyceride levels, slow growth rate of atherosclerotic plaque and slightly lower blood pressure, according to the American Heart Association. Use walnut oil in medium-high cooking up to 400 degrees.
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