From salad dressings to fried foods, oils are a recipe staple.
While each is made of fat, not all oils are created equal. These five cooking oils contain more “healthy” fats (monounsaturated and polyunsaturated fats), and less unhealthy saturated fat. Next time you’re reaching for butter or margarine to complete a recipe, consider replacing with one of these cooking oils.
Avocado oil
Derived from avocado fruit, this oil is rich in vitamin E, unsaturated fats, and protein. High in antioxidants and oleic acid, this oil boasts anti-inflammatory and heart-healthy properties.
Canola oil
With only 7 percent saturated fat, canola oil is a smart choice. Made from crushed canola seeds, this oil is low in saturated fat and high in omega-3 fatty acid alpha-linolenic acid, which is thought to protect the heart by helping to lower blood pressure, cholesterol, and inflammation.
Corn oil
Corn oil is often compared to olive oil for its heart benefits. With 13 percent saturated fats, its health benefits include lowering cholesterol and blood pressure.
Peanut oil
Peanut oil is naturally trans fat free, cholesterol free, and low in saturated fats (18 percent). In addition, it is a source of vitamin E and phytosterols, which boost heart health. Peanut oil is often used for deep frying due to the high temperature it can reach.
Olive oil
Last but certainly not least, extra-virgin olive oil is widely considered to be the most heart-healthy oil option. It has the lowest oxidation rate of cooking oils, contains beta carotene as well as vitamins A, E, D, and K, and helps lower LDL (bad cholesterol) while raising HDL (good cholesterol) levels. With 14 percent saturated fat and a distinct taste, a little will go a long way.
Use in Moderation:
Soybean oil
Soybean oil contains plant sterols used to lower total cholesterol. Specially processed soybean oil can be used to treat osteoarthritis. With 15 percent saturated fats, soybean oil is a healthy substitute if used in moderation.
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