You can find a wide range of cooking oil options in the market. However, you need to know the healthiest ones to pick one. It is not just a matter of picking up the heart healthy oil; you also need to know whether they stay healthy even after being cooked with. When you are cooking at a higher flame, you have to use oils that don’t oxidize, stay stable, or don’t go rancid simply. In fact, when oils undergo oxidation, they combine with oxygen and start reacting to form harmful radicals which are not considered good for the heart.One vital factor that helps you in choosing heart-healthy cooking oil is to find out the oil’s resistance to rancidification as well as oxidation, both at a low and high flame. Both saturated and monosaturated fats (MUFAs) can resist to heating, but oils that are high in polyunsaturated fats (PUFAs) should be avoided.
Here Is The List Of Top 9 Heart Healthy Cooking Oils You Can Choose From:
Extra Virgin Olive Oil
One of the most selling oil loaded with several health benefits, extra virgin olive oil is extracted from the first pressing of olives. It is an excellent source of antioxidants and polyphenols which are considered healthy for the heart. It is little dark in color than olive oil and has less acidity relatively. It is mostly used for dressing salads.
Olive oil is considered good for the heart and also helps lower LDL cholesterol. It even helps in raising the levels of good cholesterol. It is fairly resistant to higher flame and can be used for regular cooking.
Peanut or groundnut oil contains a healthy combination of MUFA, PUFA and less bad saturated fats. It is considered healthy all-purpose cooking oil.It contains phytosterols, vitamin E, and a healthy dose of antioxidants which are associated to the heart health.
Coconut oil has around 90% saturated fatty acids and is known to have a high smoking point. The lauric acid in coconut oil helps kill bacteria and other such pathogens and even aids in improving cholesterol, thereby reducing the risks of heart diseases.
Rice Bran Oil
Rice bran oil has high amounts of MUFA and helps reduce cholesterol due to the presence of the compound oryzanol and is considered good for the heart health. It has good amounts of PUFA and has a high smoking point. Also, vitamin E in it acts as an antioxidant.
Sesame oil comes under two varieties. The lighter one is extracted from the untoasted sesame seeds and is considered to have a high smoking point. The darker one is used for stir fries. Both the varieties of sesame oil are high in PUFA. It is considered effective in combating heart diseases and also helps lower the blood pressure.
It has high doses of PUFA and MUFA and less saturated fat. It is an incredible source of omega 3s and also helps in preventing cardiovascular diseases.
It is one such healthy oil with lowest saturated fats. It contains a healthy dose of omega 3s, omega 6s, and MUFA. It works well for sautéing, fries and has a medium smoking point. It can be added to your list of cooking oils for a healthy heart.
Avocado oil is rich in Vitamin E and MUFA. It is considered heart healthy oil and is free from cholesterol. It is good at high temperatures as well and is often used as add-on oil.