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Best Cooking Oils For Lowering Cholesterol

Choosing Cooking Oils for Lowering Cholesterol is crucial for heart wellness. Use oils high in unsaturated fats, like canola and flaxseed, to maintain healthy cholesterol levels.

  • 17 Oct 2024
  • min read
  • 860 views

As there is an increased awareness of overall health across the globe these days, people have become more conscious than before in keeping themselves fit. Keeping their cholesterol levels under control is one of the primary wellness goals of people. High cholesterol can lead to severe complications like strokes, cardiac arrests, and other ailments.

Maintaining a healthy diet and using cholesterol-lowering oils are effective ways to keep our bad cholesterol (LDL) under check at all times. So, if you are looking for the best cooking oil for lowering cholesterol, keep reading to know which cooking medium to reach out for and, most importantly, which ones to avoid.

Tips for choosing cholesterol-lowering oils

The following are tips you can consider when picking cholesterol-lowering oils -

  1. Consuming unsaturated fats

Look for oils rich in unsaturated fats, including monounsaturated and polyunsaturated fats. These types of fats lower the LDL cholesterol and raise good cholesterol, known as HDL. Healthy fats prevent cholesterol build-up in the arteries, improving overall heart health.

  1. Watch Omega 3 fatty acids

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 to control cholesterol levels.

  1. Stay away from trans fats

You may have come across the fact that hydrogenated or processed foods contain oils that have trans fat in them. These fats are unhealthy to LDL cholesterol as well as HDL cholesterol, thus posing a severe threat to heart health.

  1. Account for smoke points

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.

  1. Maintain the balance

Omega-6 and Omega-3 balance is necessary because they both are essential for our 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

So, are you wondering which one is the best cooking oil for high cholesterol reduction? Here are some options for you -

  1. Olive Oil

Extra virgin olive oil has become popular today because of its health benefits. It contains monounsaturated fats, which regulate your cholesterol levels. Olive oil contains antioxidants and polyphenols, which reduce inflammation and prevent damage to the blood vessels. Olive oil can be used in various ways, from sautéing to baking, and even as a base for salad dressings.

  1. Canola Oil

Canola oil contains a good balance of monounsaturated and polyunsaturated fats, including omega-3 fatty acids. This makes it an excellent choice for people looking for cholesterol-lowering oils. With low saturated fat content, its high smoke point makes this oil a great option for frying, grilling, or baking. Moreover, it doesn't overpower the overall flavour of the dish, as it has a mild flavour.

  1. Avocado Oil

An excellent source of monounsaturated fats and vitamin E, avocado oil is a good choice for reducing bad cholesterol. Since it has a high smoke point, it is excellent for deep frying or roasting. Moreover, avocado oil contains lutein, an antioxidant vital to maintaining healthy eyesight. Its creamy and subtle flavour makes it a good addition for cooking, roasting, and sautéing.

  1. Flaxseed Oil

Flaxseed oil is distinguished by its high percentages of alpha-linolenic acid (ALA), an omega-3 fatty acid. ALA helps lower triglycerides and LDL cholesterol levels while helping maintain a healthier heart. Flaxseed oil lacks a high smoke point value; hence, it is not viable for cooking. It is best for cold preparations such as salads or smoothies.

  1. Walnut Oil

Walnut oil is another rich source of omega-3 fatty acids, which helps reduce cholesterol. The antioxidants present in this oil keep oxidative stress and inflammation at bay. Its nutty flavour is subtle and adds flavour to salad dressings and baked dishes.

Oils to avoid in case of high cholesterol

If you are battling high cholesterol issues, or if you want to lead a healthy life, you should stay away from these cooking oils -

  • Saturated Fats:

    Butter, oils with high-fat content, shortening, lard, and the likes must be avoided.
  • Hydrogenated Oils:

    These oils contain high hydrogen content with an increased quantity of saturated fats.
  • Tropical Oils:

    These oils have high saturated fat content, thus increasing bad cholesterol levels.

Conclusion

Cholesterol-lowering oils are effective in taking care of your heart health; these oils also prevent health complications related to cardiac ailments. Choosing the best cooking oil for keeping your cholesterol levels under check is the first step you can take towards achieving your wellness goals. Remember to stay away from oils that have trans fat, hydrogenated oils, saturated fats, and other related ingredients on their labels.

FAQs

  1. Can olive oil alone significantly decrease cholesterol?

Olive oil has been shown to decrease LDL, but it must be complemented with a healthy diet, regular exercise, and avoidance of processed foods. A single food cannot significantly decrease cholesterol.

  1. Is flaxseed oil safe for daily use, given that its smoke point is so low?

Yes, using flaxseed oil in cold salads and smoothies is safe. However, it should not be heated because its desirable omega-3 fatty acids may break down with heat.

  1. What are the adverse effects of switching to healthier cooking oils?

The side effects of the transition are usually minimal, though some people may experience digestive changes or allergic reactions to specific oils. Gradually introducing these oils into one's dietary regimen and monitoring the changes may also be helpful.

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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 your general physician or another certified medical professional for any questions regarding a medical condition. 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.

 


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