High-quality vegetable oils can bring many benefits to the cardiovascular system
Homemade salad sauce is a simple way to enhance the flavor and nutritional value of meals. However, not all oils bring the same benefits. Nutrition experts say that many vegetable oils contain unsaturated fats, antioxidants and beneficial plant compounds for cardiovascular health.
According to Amy Brownstein - a nutritionist with a master's degree in the US, replacing saturated fat with oils rich in unsaturated fats can help improve blood fat index and reduce the risk of cardiovascular disease.
Many studies also show that oils rich in omega-3, omega-6 and polyphenol fatty acids can contribute to reducing inflammation, supporting blood vessel function and controlling cholesterol.
5 oils recommended by experts for salad sauce
Pure olive oil: This is the most appreciated choice thanks to its abundant polyphenol content. Studies show that using about 20-30 grams of pure olive oil per day is associated with reducing the risk of heart disease and stroke. This oil can also help lower blood pressure and improve blood vessel health.
Soybean oil: Rich in monounsaturated fats and has a neutral flavor. Research shows that soybean oil can help reduce total cholesterol and low-density lipoprotein cholesterol, also known as "bad" cholesterol.
Avocado oil: Rich in vitamin E and monounsaturated fats. Some initial studies show that avocado oil can help improve cardiovascular health indicators after meals, although further human studies are still needed.
Walnut oil: Provides a large amount of alpha-linolenic acid, a plant-based omega-3 form. This oil can help reduce inflammation and support blood vessel function.
Flax seed oil: Outstanding thanks to its high omega-3 content. Some studies have noted that flax seed oil can help reduce inflammation and support cholesterol control in people at cardiovascular risk.
Experts recommend using a ratio of about 3 parts oil and 1 part vinegar or lemon juice when making salad dressing. Combining a variety of healthy oils with a balanced diet will help optimize health benefits.
