If you are looking to protect your heart, there are several healthy cooking oils from which you can choose. Dietary fats contain a mixture of saturated, monounsaturated and polyunsaturated fatty acids. Consuming less than 10 percent of your calories from saturated fatty acids and replacing them with monounsaturated and polyunsaturated fatty acids helps lower cholesterol levels and can decrease your risk of cardiovascular disease. Polyunsaturated fats contain omega-3 and omega-6 fatty acids. While your body needs both of these, most Americans get too many omega-6s and not enough omega-3s. This can cause inflammation, which increases heart disease risk.
Olive Oil
Olive oil is rich in monounsaturated fat and is the predominant oil in Mediterranean-style eating plans. It is made up of 78 percent monounsaturated, 8 percent polyunsaturated and 14 percent saturated fatty acids. Olive oil contains a small amount of omega-3 alpha-linolenic acid, with 1 tbsp. providing 6 percent of the recommended intake for men and 9 percent for women. Olive oil is a flavorful oil that works well for salad dressings, roasting vegetables, stir-frying and sautéing. Light versions are more suitable than extra-virgin for all-purpose cooking use.
Canola Oil
Canola oil is also rich in monounsaturated fat, with a blend of 62 percent monounsaturated, 31 percent polyunsaturated and 7 percent saturated fatty acids. It is also a good source of ALA, proving 81 to 118 percent of the recommendation for men and women, respectively. Canola oil has a neutral flavor and is suitable for most all-purpose cooking uses, including baking, oven cooking, stir frying and sautéing. It is competitively priced with other vegetable oils.
Soybean Oil
Soybean oil is made up of 60 percent polyunsaturated, 25 percent monounsaturated, and 15 percent saturated fatty acids. It is high in omega-6s but also provides 77 to 112 percent of the ALA recommendation for men and women, respectively. Soybean oil has a medium smoke point and is best suited for light sautéing, low-heat baking and sauces.
Walnut Oil
Walnut oil is a blend of 67 percent polyunsaturated, 24 percent monounsaturated and 9 percent saturated fatty acids. It also is a good source of ALA, providing 88 to 128 percent of the AI for men and women. Made from English walnuts, this oil has a delicate, nutty flavor. Use it in salad dressings or for light sautéing. It pairs well with parsnips, Brussels sprouts or bitter vegetables such as endive, radicchio and spinach.
Flaxseed Oil
Flaxseed oil is made up of 65 percent monounsaturated, 28 percent polyunsaturated and 7 percent saturated fatty acids. It is the richest source of the omega-3 fatty acid ALA, providing 453 percent of the AI for men and 659 percent for women. Flaxseed oil should not be heated. It can be used for dressings, dips or marinades, stirred into slightly-cooled hot cereals or vegetables or added to shakes, smoothies and fruit purees.
References
- Dietary Guidelines for Americans, 2010; Foods and Food Components to Reduce; January 2011
- Cleveland Clinic: Heart-Healthy Cooking: Oils 101
- American Journal of Clinical Nutrition; n-3 Fatty Acid Dietary Recommendations and Food Sources to Achieve Essentiality and Cardiovascular Benefits; Sarah Gebauer; June 2006
- Cuisine; What to Do with...Walnut Oil; Fiona Smith
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