How to choose cooking oil to help lower cholesterol – VnExpress

People with heart disease should base on healthy fat intake and smoke point to choose a healthy cooking oil.

People with cardiovascular disease are often encouraged to reduce fat in their daily menu, in order to reduce blood cholesterol levels. However, cutting fat completely leads to the opposite effect, causing adverse health effects. To have a healthy heart and limit blood cholesterol levels, you should know how to choose the right cooking oil Very Well Health.

There are 2 criteria for choosing cooking oil to help control blood cholesterol, including: the amount of fat in the cooking oil and the smoke point.

Amount of fat: Depending on the eating plan and current health status, each person needs a different amount of fat. Follow Very Well HealthThe heart-healthy cooking oil contains monounsaturated and polyunsaturated substances. They help lower harmful low-density lipoprotein (LDL) cholesterol and increase healthy high-density lipoprotein (HDL) cholesterol.

Monounsaturated fats are found in plants, which are good sources of vitamin E. Polyunsaturated fats, high in omega-3 fatty acids are healthy fats that help reduce inflammation and prevent plaque in the arteries. Rich sources of omega-3s include avocado oil, canola, flaxseed, olives, peanuts, sunflower, and walnuts.

Smoke point (how cooking oil works): The smoke point of the oil is also known as the flash point. When oil is added to cookware at the same temperature, each oil has a different smoke point, which is the smoke point. Smoke point is considered the basis for evaluating the quality and processing of each type of oil. For example, extra virgin olive oil has a relatively low smoke point, which is good for salads or light sautéing but becomes burnt when used for deep frying. On the other hand, vegetable oils have a high smoke point and are a good choice for frying.

The smoke point determines the corresponding use of each cooking oil. Freepik

Based on the above two factors, experts offer a variety of cooking oil options, with specific uses for cardiovascular health, including:

Soybean Oil: A versatile oil with a high smoke point, neutral flavor, and a wide range of uses in cooking from salads to deep-frying. This is an oil rich in polyunsaturated fats, rich in vitamin E and healthy phytosterols.

Soybean oil is good for people with cardiovascular diseases.  Photo: Freepik

Soybean oil is good for people with cardiovascular diseases. Image: Freepik

Avocado Oil: Avocado oil is mainly a monounsaturated fat, which has many uses. Avocado oil’s high smoke point makes it a good choice for high-heat cooking and frying. Neutral, buttery and nut flavors can also be enjoyed in salad dressings, dressings, and dips. Avocado oil does not contain cholesterol.

Flaxseed oil: Flaxseed oil is a source of nutrients with many health benefits, including cardiovascular. Due to its low smoke point, flaxseed oil is only suitable for salad dressings, dips, sauces, and smoothies. You do not use flaxseed oil in frying, cooking, or other forms of cooking that heat this oil.

Olive oil: Olive oil is a good source of vitamin E, an antioxidant that is beneficial for heart health. Research shows that eating 1/2 tablespoon (20 g) of olive oil per day can reduce the risk of coronary heart disease.

Olive oil has a medium smoking point and is recommended for sautéing, frying over medium heat or in salad dressings. Refined olive oil can withstand medium-high heat for dishes like frying. However, extra virgin olive oil should only be used over medium-low heat for light stir-fries, dressings and salad dressings.

Peanut oilPeanut oil contains a lot of monounsaturated fat, good for the heart. This oil has a high smoke point, no cholesterol, so it can be used at high temperatures for stir-frying, pan-frying or frying.

Sesame oil: Refined oil can be used in high-heat dishes, like stir-frying and frying, but unrefined sesame oil can only handle medium heat such as lightly sautéing, sauces. Sesame oil is better than olive oil in terms of cholesterol levels.

Ha Phuong


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