The total amount of fat you eat doesn’t affect your body. What matters is the type of fat you eat. Saturated fats and trans-fats are the source of dietary cholesterol and increase the risk of diabetes or cardiovascular diseases. They are referred to as “bad fats” and are found in vegetable oils, butter etc. “Good fats” are found in polyunsaturated fats (PUFA) and monounsaturated fats (MUFA).
They decrease the total cholesterol level and prevent certain diseases. Hence the best cooking oil should have high proportion of PUFA and MUFA with no saturated fats. Here is a list of oils for low cholesterol cooking.
1. Olive oil
The benefits for cooking with olive oil are manifold. It not only enhances the flavor but also lowers the bad cholesterol and increases the good cholesterol level. It is also rich in anti-oxidants, which prevents damage to body tissues from molecules called free radicals. Olive oil thus keeps our heart healthy and food tasty. The best choice is virgin or pure olive oil, which provides richest flavor at low cost.
2. Canola oil
Canola oil is made from seeds of canola plant. It is a very good choice for cooking as it is rich in omega 3 fatty acids and antioxidants. The oil lowers the risk of heart diseases, reduces arthritis, increase sensitivity to insulin and provides vitamin E. As compared to other monounsaturated fats canola has a neutral taste and can easily withstand very high temperatures.
3. Sesame oil
This oil contains many nutrients, which promote body health. It is rich in vitamin E and PUFA. It helps in lowering blood pressure and maintaining low cholesterol level. Sesame oil is also rich in many minerals like zinc and copper, which helps in bone growth and prevents PMS, osteoporosis, and migrane. It is also good for skin and hair care and with its rich nutty flavor adds a unique taste to your food.
4. Sunflower oil
Sunflower oil has health enhancing nutrients in it. It has certain phytochemicals which prevent heart diseases and lower cholesterol level it is rich in anti-oxidants, i.e., vitamin E. Sunflower oil is preferred over other oils due to its light flavor.
5. Walnut oil
Walnut oil is rich in proteins and fibers. It has no cholesterol so it reduces the risk of heart diseases by reducing the formation of vascular plaque. It is an excellent source of omega 3 and omega 6 fatty acids, which controls type 2 diabetes. The oil also has anti-oxidant properties. It is used for salad dressings and to add final touch to food.
6. Soybean oil
Soybean oil has 85 percent unsaturated fats and is known for its nutritional qualities. It has fairly high amounts of omega 3 fatty acids. It has proven to reduce cholesterol level, heath risks, cancer risks, and osteoporosis.
7. Rice bran oil
Rice bran oil has excellent health promoting characteristics. It lowers the cholesterol level so it is good for heart and it prevents damage to body tissues.
8. Peanut oil
Peanut oil is preferred for cooking as it has pleasant taste and nutty flavor. This oil is trans-fat free, cholesterol free, and high in monounsaturated fats and antioxidants. This makes it beneficial for keeping your heart healthy. You can use it for deep frying as it does not produces smoke at high temperatures and does not get absorbed in food as well.
9. Safflower oil
Safflower oil is rich in omega 6 fatty acid and thus good for heart. It reduces the cholesterol level, PMS, and is beneficial for type 2 diabetes.
10. Grapeseed oil
Grapeseed oil is rich in antioxidants, vitamins, proteins, and minerals. It is good for circulatory system and reduces varicose veins. This oil is very beneficial for skin and hair. It is also helpful in conditions like PMS.