Saturated fatty acids are unhealthy, polyunsaturated fatty acids are healthy: unfortunately, it is not that simple. That is why it is not possible to say in general which healthy cooking oils are health-promoting and which can even harm the body. As so often with a balanced and healthy diet, it depends on the mixture – and on which oil is used for what.
The role of saturated and unsaturated fatty acids
Humans are put together of an incredibly complex system of organs. Keeping those organs healthy can be difficult over time, however, diet plays a serious role in this. The use of the right healthy cooking oil is a frequently discussed topic. Palm oil and clarified butter are particularly negatively evaluated because they contain a lot of saturated fatty acids.
This is true, but the body also needs saturated fatty acids. He produces these himself, but there is nothing against the occasional consumption of these healthy cooking oils. Saturated fatty acids in high-quality products are said to have antibacterial, antiviral and antifungal properties. Consumed in moderation, they can help reduce the risk of infection. However, too much-saturated fat increases the risk of obesity, strokes and heart disease.
In addition to the variety, the processing of oil is also important. Manufacturers of organic products, in particular, are subject to strict guidelines and are often convinced that healthy food is important. Many such oils can be bought online – for example in Fendler’s online shop.
Recommended types of oil
Oils with many unsaturated fatty acids should account for the majority of the oil used. Because the body cannot form the so-called alpha Linolens. With alpha Linolens, it concerns several times unsaturated Omega-3-Fats. Both fatty acids contribute for example to increase the cell stability. The fatty acids can also be beneficial in the prevention of cardiovascular diseases. Both fatty acids are contained in fatty fish and in oils such as hemp oil or linseed oil.
Linseed oil is healthy cooking oil, however, does not last long. It should be kept in the refrigerator after opening and used within three months at the latest. The use of linseed oil for frying is not recommended. Like hemp oil, olive oil, and pumpkin seed oil, it has a low smoke point. Excessive heating can produce substances that are harmful to health. Nevertheless, linseed oil belongs to the healthiest cooking oils list, for sure. Another healthy oil that goes well with salads and other cold foods is walnut oil.
Olive oil
High-quality olive oil is one of the recommended varieties because it contains a lot of vitamin E and vitamin K.
In the case of olive oil, the product names indicate the quality. Extra virgin olive oil and extra virgin olive oil are obtained without heat by means of a mechanical process. Sunflower oil contains even fewer saturated fatty acids than olive oil. Ideally, oils are cold-pressed because harmful substances can be produced during heating. Oil manufacturers should refrain from using additives of any kind.
Canola Oil
This type of healthy cooking oil comes mostly from different types of animal fats and is considered to be low in saturated fat. Which, as we know, is very important. As of 2006, the US FDA announced that up to 2 tablespoons of canola oil per day will put you at a lesser risk for heart disease. Canola oil also has higher temperature sustainment than olive oil. What that means is that canola oil is better for cooking at high temperatures than olive oil.
Canola oil is good for cooking with grilling meats, sauteing, and baking different types of meat. It contains less flavor than other types of cooking oils, so you will want to avoid using it on salads. It is also on the favorites among healthy cooking oils.
Sesame Oil
Rich in omega-6 fatty acids, sesame oil provides a variety of health benefits that could assist you in your everyday dieting needs. Sesame oil contains antioxidants that we need as well as vitamins both B & E. This healthy cooking oil is also a good way to promoting a healthy mouth with its ability to help prevent bleeding gums, tooth decay, and even a dry throat.
Sesame oil is also one of the leading oils that assist in lowering your blood pressure. This oil also helps lower the sodium levels inside your body.
Flaxseed Oil
Flaxseed oil is another one of the healthy cooking oils you can use. It contains ALA (Alpha-Linoleic Acid), which is a form of omega-3 fat that the body needs. It is very rich in omega-3 fatty acids and is an essential form of reducing inflammation and improving heart health. This study posted on a medical publication by several authors suggests that one tablespoon of flaxseed oil per day for several weeks can lower blood pressure overall.
Flaxseed oil also improves the versatility of the arteries. Doctors will recommend flaxseed oil being ingested on a regular basis to assist with blood pressure issues. Another study posted on PubMed, suggests that flaxseed oil can assist with constipation & diarrhea. Wow, what a useful oil!
Conclusion: Important characteristics of healthy cooking oils
It is beneficial to a healthy diet if the various oils are combined with each other and consumed together with food that is prepared as gently and as variedly as possible. Under no circumstances should the oil be heavily industrially processed or enriched with additives. Good healthy cooking oils are comprised of the following:
- Omega 3 fatty acids.
- Antioxidants.
- Medium-High Smoking point.
- Vitamins.
- Lowers blood pressure or protects another organ/part of the body.
Did you come to this article while searching for ways to lower sodium in your body & promote heart health? Check out our article on heart health!
