In the kitchen of each family, the bottle of cooking oil is always present as a silent companion. However, amidst the myriad of information online, many housewives are confused about which is the safe choice. Recent studies show that most vegetable oils are not harmful, even making the heart healthier if used properly.
Olyve oil or canola oil has been shown to help lower bad cholesterol and support heart health, says Dr. Jonathan Purtell, Nutritionist, verywell Health Nutrition Center. The important thing is how we choose and use them in our daily cooking."
Not all oils are the same
Studies show that olive oil, canola oil or rice bran oil have the ability to reduce LDL cholesterol, a risk factor for heart disease. In contrast, coconut oil and palm oil can increase LDL if consumed in excess.
Notably, a large survey of more than half a million adults over 16 years shows that just a spoonful of avocado per day with olive oil or canola oil significantly reduces the risk of death from heart disease, cancer or Alzheimer's disease. This is enough to see that a small change in the kitchen can make a big difference to a family's health.
Inflammation or non-inflammation?
The concern about plant oils causing inflammation in reality has not been convincing. Although rich in omega-3, some studies have recorded higher levels of omega-6 in the blood associated with lower signs of inflammation. It is important to balance by eating more fatty fish, chia seeds or walnuts to supplement omega-3.
When does oil become harmful?
Cooking oil itself is not bad, but the habit of using it incorrectly makes them the culprit:
Boiling too hot, exceeding the smoke point causes the oil to decompose and give off harmful substances.
Reusing fried oil many times creates a compound that is not good for the heart.
Use unhealthy oils, such as palm oil or partially hydrogenated oils.
Note:
Choose oil with a high smoke point when frying (refined canola oil, butter oil).
Use extra virgin olive oil in salads or light cooking dishes.
Avoid reusing oil.
Replace animal fat instead of... adding oil to meals that are already high in fat.
Store the oil in a cool, dark place, always cover it tightly.
