The cholesterol content of common cooking oils varies. People watching their cholesterol levels should consider not only the cholesterol content of oils, but the type of fat they contain, as this can affect serum cholesterol levels. Certain foods should be avoided when eating out, and when eating at home, there are cooking techniques that don't require large quantities of oil.
Cholesterol in Cooking Oils
The cholesterol content of various cooking oils, as provided by the Institute of Shortening and Edible Oils, ranges from less than 0.5 parts per million (ppm) for olive oil to 68 ppm for cottonseed oil. Other oils analyzed include soybean (26 ppm), canola (53 ppm), corn (57 ppm), sunflower (26 ppm), safflower (7 ppm), peanut (54 ppm), palm (16 ppm), coconut (15 ppm) and palm kernel (25 ppm).
Fats and Cholesterol Levels
In addition to the amount of cholesterol found in cooking oil, the amount and type of fat found in the oil can also affect serum cholesterol levels. The consumption of saturated fat increases cholesterol levels, while the consumption of monounsaturated and polyunsaturated fats decreases cholesterol levels. Animal fats, such as lard, have a high saturated fat content. Partially hydrogenated vegetable oils are used widely by food manufacturers instead of animal fats. These oils, particularly those that contain trans fatty acids, increase serum cholesterol levels.
Foods to Avoid
When buying prepared foods, the American Heart Association recommends looking for foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat. Total fat intake should be limited to between 25 to 35 percent of total calories, and most of this fat should come from "sources of monounsaturated and polyunsaturated fats such as fish, nuts, seeds and vegetable oils."
Fast Foods
Fast foods tend to have a high saturated fat content and may also contain trans fats. Commercially fried foods and baked goods are usually made with shortening or partially hydrogenated vegetable oils which can increase cholesterol levels. Consumption of french fries and other deep fried foods, donuts, cookies, crackers, muffins, cakes and pies should be limited.
Cooking Tips
To help control cholesterol, the American Heart Association recommends using "naturally occurring, unhydrogenated vegetable oils," such as canola, safflower, sunflower or olive oil instead of solid fats when cooking. Vegetables can be cooked in just a small amount of vegetable oil or with vegetable oil spray, adding water if needed.
