Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 15, 2023
The body requires healthy fats for energy and various functions, but consuming too much saturated fat can accumulate LDL (bad) cholesterol in your arteries (blood vessels). High LDL cholesterol levels can greatly increase your risk for stroke and heart disease, so you should limit the amount of saturated fat in your diet. Fortunately, there are many unsaturated cooking oils to choose from that don’t increase your risk of heart attack. This page lists some of the most popular unsaturated vegetable oils. As a rule of thumb, you can get a decent idea of how much saturated fat an oil has by looking at how solid or liquid it is: firmer solids like coconut oil are high in saturated fat, while less viscous liquids like canola oil have the least.
Olive oil is one of the world’s most popular cooking oils and for good reason. Both cooking experts and nutritionists consider it one of the healthiest and most versatile oils to cook with. Olive oil is considered a monounsaturated cooking oil, as well as a polyunsaturated cooking oil. Numerous studies have also linked olive oil to improved heart health.
When should you use extra-virgin olive oil instead of normal olive oil? Generally, the recommendation is to use extra-virgin for serving raw (i.e., in dressing, or poured on bread) since it has more flavor, and regular olive oil for cooking. Cooking can break down the flavor of extra-virgin olive oil, so it’s typically not worth the extra money in that case.
Avocado oil offers a mild flavor similar to avocado and it can easily withstand higher cooking temperatures, so it is great for grilling, roasting, or sauteing. It is low in polyunsaturated fats and rich in oleic acid. Some studies show avocado oil may be able to improve cardiovascular health, lower cholesterol, and offer eye health benefits. According to the International Journal of Rheumatic Diseases, it may even be able to improve the symptoms of arthritis. It should be noted, however, that compared to many other oils, avocado oil is usually more expensive than other similar oils and can be difficult to find.
Canola oil is a neutral-tasting oil derived from the rapeseed plant. It is an economical and versatile choice, so it can be used to bake, grill, stir-fry, or even make salad dressings. Canola oil has a fairly high monosaturated fat content and is a great source of polyunsaturated fat. It also has the lowest amount of saturated fat among cooking oils and is one of the few oils that contain plant-based omega-3 fats (a healthy polyunsaturated fat). Some studies even point to the fact that canola oil can lower your risk of heart disease.
Frequently used in Middle Eastern, Indian, and East Asian cooking, sesame oil is derived from pressed sesame seeds, lending it a nutty flavor. Toasted sesame oil tends to be darker in color and offers a bolder flavor. For this reason, toasted sesame oil is generally not used for cooking, but is instead added into dishes at the end to add sesame flavor. However, untoasted sesame oil can be used as a cooking oil. Sesame oil also has a decent mix of monounsaturated fat and polyunsaturated fat.
Sesame oil also contains sesamol, a natural phenol with anti-inflammatory and antioxidant properties. Due to these properties, sesamol may be able to reduce your risk of cardiovascular disease and cancer and regulate blood sugar levels.
Neutral in flavor and lightly colored, sunflower oil has one of the highest concentrations of polyunsaturated fat among all the cooking oils. It is also extremely low in saturated fat and contains some monounsaturated fat. It is often used for deep-frying and roasting because of its ability to withstand higher temperatures.
There are three distinct types of sunflower oil sold in the United States – high linoleic, mid oleic, and high oleic. Each of these types contains a different type of fatty acid. A diet high in oleic acid has been linked to a reduced risk of heart disease and reduced cholesterol levels.
Vegetable oil can technically refer to a variety of plant-based oils, or blends of plant based oils. However, most commonly it is applied to soybean oil. Monounsaturated vegetable oil is a neutral-tasting, versatile oil that makes it perfect for frying, sauteing, baking, or making salad dressings. It is produced from soybeans and contains only 15% saturated fat. Soybean oil also contains omega-3 fats, which are heart-healthy fats that are not frequently found in plant-based food sources.
If you are interested in boosting the amount of unsaturated vegetable oils in your diet, you are on the right track to better health. They are much better than other alternatives, such as butter or lard. Vegetable oils also have properties that can help you avoid heart disease, high cholesterol, and inflammation if consumed moderately. To help improve your diet, you can also use our app. The app allows you to plan healthy meals, track your diet, and adjust your macros.
