Olive oil is one of many healthy oils you can use for cooking. It is important to figure out what style of cooking you will be doing and which healthy oil is best to use. Remember that all oils are high in fat and calories so it is important to use them in moderation.
Olive Oil Overview
Olive oil is mostly monounsaturated fatty acids --- a healthy type of dietary fat. Monounsaturated fats may lower your total cholesterol, low-density lipoproteins and help normalize blood clotting, according to MayoClinic.com. Due to these healthy reasons, olive oil is often overused for cooking. It is a sensitive oil, meaning that heat, light and air can affect its taste and possibly its health-promoting nutrients. Therefore, olive oil is not a good oil to cook in high temperatures. If you are using olive oil, be sure to store in a dark and room-temperature cupboard or in the refrigerator.
Canola Oil
Canola oil is a healthy alternative for cooking because it is higher in healthy fats when compared to vegetable oil. Canola oil is also low in saturated fats and contains omega-3 and omega-6 fatty acids, which can help with brain development and protect against heart attacks, according to CanolaInfo.org. Canola oil is also cholesterol and trans fat free. Canola oil has a medium-high smoke point, meaning it is best used for baking, oven cooking or stir-frying.
Corn Oil
Polyunsaturated fats are a healthy fat found in high concentrations in corn oil. Omega-3 fats are also found in corn oil, which makes this a good choice for a cooking oil because omega-3 fatty acids must be acquired from food products because the body can't produce them naturally. A diet high in polyunsaturated fats and omega-3 fatty acids may reduce the risk of heart disease. Corn oil has a medium-smoke point so try using this oil in light sautéing, sauces and low-heat baking.
Flaxseed oil
Flaxseed oil is a great choice for healthy salad dressings, dips or marinades because it is a no-heat oil. Flaxseed oil is high in polyunsaturated fats and is considered an excellent source of alpha-linolenic acid --- a form of omega-3 fatty acids, explains The Cleveland Clinic. Flaxseed oil is also plant-based and completely vegetarian. Be sure not to use this oil for high heat cooking because it will alter the taste and health benefits.
References
- MayoClinic: Olive Oil
- National Institute of Health: Fats and Oils to Choose
- Cleveland Clinic Health: Heart-Healthy Cooking: Oils 101
- CanolaInfo: Canola Oil is Healthy
- American Heart Association: Use Olive, Canola, Corn or Safflower Oil as Your Main Kitchen Fats
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
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