With all of the concerns about high cholesterol and its contribution to heart disease, cancer and other health problems, you probably have already taken a close look at your diet. You’re probably choosing foods that are lower in bad fats, and are eating more fruits and vegetables that are beneficial to your well being. But, have you taken a look at the oils you’re using to cook with? What kind of oils are you mixing with vinegar and other ingredients and putting on your salad? Are these vegetable oils really good for you, or are you actually risking your health by eating them? Find out by learning how to choose the healthiest vegetable oils for cooking and baking.
Let’s start out by suggesting that you should stay away from some vegetable oils such as corn oil. Corn oil contains a high amount of polyunsaturates. It contains Omega-6 fatty acids. Eat too much of these acids, and you’ll risk high blood pressure, heart problems and water retention.
Avoid buying bottles that are labeled simply “Vegetable Oil” too. These products are usually a combination of oils that have been extracted by using chemicals. Choose one type of oil, don’t risk your health by purchasing cheaper, mixed brands.
Instead, choose oils that will benefit your overall health, not just your cholesterol levels. Some vegetable oils are best used for low-temperature cooking, while others are suitable for frying, sautéing and even baking. Therefore, you may choose to use more than one oil, depending on what purpose you’ll use it for.
To help you choose the healthiest vegetable oils for cooking and baking, here are three examples of the best you can find:
1. Olive Oil
Olive oil is high in monounsaturated fats. Monounsaturated fats are the “good guys”. They help raise the HDL (High Density Lipoprotein- the good cholesterol) and reduce the LDL (Low Density Lipoprotein- the bad cholesterol) in your body. It contains a lower amount of saturated and polyunsaturated fats than other vegetable oils you can choose. Olive oil contains plenty of antioxidants and other heart-healthy, nourishing substances.
This vegetable oil is available in its regular form, or you may choose Virgin Olive Oil or Extra Virgin Olive Oil. The oil that’s first pressed out of the olives is known as “Virgin Oil.” “Extra Virgin” is the olive oil that has the best taste and the lowest amount of acid. Always choose “pressed” oil instead of oil that’s been chemically extracted from the olives.
Besides being good for you, olive oil is delicious when it’s used to make salad dressings. You can also cook and bake with it, but some of the experts advise against it. Olive oil isn’t recommended for high-temperature cooking since the heat changes its chemistry. However, “Light Olive Oil” is said to be suitable for cooking and baking. Since it’s been strained, it hardly tastes like olives, so it won’t interfere with taste. It also has a greater tolerance for high-temperature cooking.
2. Canola Oil
Buy Canola Oil if you want to choose another one of the healthiest vegetable oils for cooking and baking. Just like olive oil, it’s also high in monounsaturated fats and low in saturated fat. Canola oil comes from pressed Canola seeds, not the Rapeseed plant.
As far as being beneficial to you, Canola Oil contains Omega-3 fatty acids. These acids have been proven to help reduce the risk of heart disease and lower high blood pressure levels. They even have been linked to aiding people with Rheumatoid Arthritis because of their anti-inflammatory abilities.
Canola oil is versatile because it can be used in salad dressings, for cooking and in baking.
3. Peanut Oil
Peanut oil is high in monounsaturated fats. Besides helping lower bad cholesterol, it’s linked to helping prevent cancer as well. Peanut oil is another versatile oil because it can be used to make salad dressings, cook, fry, sauté, and you can even bake with it. Peanut oil has a light flavor so it won’t interfere with the taste of foods. Another plus of this oil is that it has a long shelf life.
A huge downside of Peanut Oil is that people who are allergic to peanuts can also be allergic to the oil as well. If you, or any member of your family has a peanut allergy, then it’s best to avoid choosing this one for your cooking and baking needs.
