Best cooking oils for lowering cholesterol

Oils come from nuts, seeds, cereals and even animal products, each made up of different types of fats. The oils good for your heart are those rich in unsaturated fats, which can help lower bad cholesterol (LDL) and boost good cholesterol (HDL). Switching from unhealthy fats to healthier oils can make a big difference in managing cholesterol and supporting your overall health.

The market offers many cooking oils, each with its own flavour and nutrient mix. However, finding the right one for managing cholesterol can be confusing. Let’s explore how to choose the best cooking oils and find out which ones you should include in your daily meals for a healthier lifestyle.

How to choose the oil for reducing cholesterol?

Most oils contain a combination of monounsaturated, polyunsaturated and saturated fats. Choosing oils with low saturated fatty acid content and high unsaturated oils can help prevent high cholesterol levels.

Follow these easy steps to choose the right heart-friendly oil:

1. Look for oils rich in unsaturated fats, including monounsaturated and polyunsaturated fats. These lower the LDL cholesterol and raise good cholesterol, known as HDL. Healthy fats prevent cholesterol build-up in the arteries, improving overall heart health.
2. Maintain good heart health by choosing oils rich in omega-3 fatty acids, such as flaxseed or walnut oil. These help reduce inflammation and lower triglycerides, which in turn control cholesterol levels.
3. Hydrogenated or processed foods contain oils that contain trans fat. These fats are unhealthy, thus posing a severe threat to heart health.
4. Different cooking oils have varying smoke points. It is the point at which oils start degrading and release harmful compounds. The higher the smoke point, the better the oil is for high-heat cooking; thus, the lower the smoke point, the better it is suited for dressings or low-heat cooking. Using the wrong oil at the incorrect temperature can destroy the health benefits of the ingredient.
5. Omega-6 and Omega-3 balance is necessary because they both are essential for health. However, excessive amounts of omega-6 have been linked to increased inflammation. So, use oils that would otherwise ensure better omega-6 to omega-3 levels.

Best cooking oils for reducing high cholesterol

The best cooking oils to manage cholesterol are:

1. Olive oil: It has abundant vitamin E  and antioxidants called polyphenols. It is used more in the Mediterranean region. It has a rich flavour and heart-related benefits. Its smoke point is low, so it is mostly used in salads and sautes. The health benefits of extra virgin olive oil are many, as it contains monounsaturated fats, which regulate cholesterol levels.
2. Canola oil: It contains monounsaturated and polyunsaturated fats, like omega-3 fatty acids, which makes it an excellent choice for people looking for cholesterol-lowering oils. It also contains alpha-linolenic acid and omega-3 fatty acids. It is neutral in taste.
3. Avocado oil: It is an excellent source of monounsaturated fats and vitamin E.Avocado oil is rich in lutein, an antioxidant vital to maintaining healthy eyesight. Its creamy and subtle flavour makes it a good addition for cooking and sautéing. Since it has a high smoke point, it is excellent for deep frying or roasting.
4. Sesame oil: Oil extracted from toasted sesame seeds has a nuttier flavour, and the darker the oil, the more flavour it has. It has a lower smoking point and is best used for frying. It is good for lowering cholesterol.
5. Flaxseed oil: It is distinguished by its high percentage of alpha-linolenic acid (ALA), an omega-3 fatty acid. ALA helps lower triglycerides and LDL cholesterol levels while helping maintain a healthier heart. It is mixed into salads and smoothies. For the best quality, use cold-pressed flaxseed oil in an opaque bottle.
6.  Walnut oil:  It is another rich source of omega-3 fatty acids, which help reduce cholesterol. The antioxidants present in this oil keep oxidative stress and inflammation at bay. Its subtle nutty flavour adds flavour to salad dressings and baked dishes. Walnut oil has many health benefits, such as lowering blood sugar and cholesterol, boosting skin health and fighting against cancer.
7. Corn oil: It can help lower LDL three times more than olive oil. It is also cholesterol-free and can be used in sautés, baking and sauces.

Conclusion

Cooking oil is not just a part of your cooking; it affects your cholesterol and heart health. Oils like olive oil, flaxseed oil and coconut oil help you maintain good health. By choosing the right oil and the right amount, you can enjoy tasty food without worrying about your health. Along with healthy diet choices, having the right health insurance policy for your family will ensure their long-term well-being.

While you manage your diet to maintain good health, let us take the effort to protect you during unexpected medical emergencies with the right health insurance. Fill out the form on this page and get pesonalised advice to choose the ideal policy.

FAQS

• Which is the best cooking oil for lowering cholesterol?

One of the best options is extra virgin olive oil. It is high in monounsaturated fats that help reduce LDL cholesterol.

• How much cooking oil should I use daily to protect my heart health?

Use a healthy oil in the right amount, which is 2 or 3 tablespoons per day, depending on your diet and calories.

• Does switching oil really improve cholesterol?

Yes, it improves your cholesterol levels when you switch from butter and ghee to healthy oils.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.