Cooking with oil has gotten a bad rap over the years. No matter if it’s frying or sautéing, you might think that you’ve already destroyed your healthy meal once you dribble a few drops into a hot pan. That’s what doctors have been telling us for decades.
But, that’s not entirely the truth. While many oils are loaded with saturated or transfats, some oils actually are good for you. Healthy polyunsaturated choices boast omega-3 fatty and omega-6 fatty acids that can help reduce bad cholesterol levels and lower your risk of heart disease and stroke.
Here are 5 of the most beneficial oils and how they can help improve your health:
Grapeseed Oil – Loaded with polyunsaturated fats and Vitamin E, grapeseed oil is virtually tasteless so it doesn’t impact the natural flavors of your foods. It also features a high smoke point so it’s great for sautéing or stir-frying.
Walnut Oil – Although it doesn’t hold up well to high heat, this nutty-flavored oil makes a wonderful finishing oil for salads or to drizzle over grilled vegetables. It’s packed with polyunsaturated fats like heart-healthy alpha-linolenic acid and Vitamin K which is known to promote bone health.
Olive Oil – The most commonly known oil that is better for your health, olive oil not only helps maintain a healthy heart, it has many more benefits. This versatile oil also helps keep blood sugar levels steady and benefits insulin, especially if you have type-2 diabetes.
Avocado Oil – Best stored in the refrigerator to maintain its fresh taste, avocado oil is a great addition on top of grilled foods. It also makes a great base for a salad dressing. Rich in monosaturated fats, this healthy-heart oil is also delicious on broiled fish.
Coconut Oil – Besides helping improve cholesterol levels, coconut oil can help fight off viruses and bacteria. It’s also known for improving blood sugar levels by improving insulin levels in the body. With its light tropical taste, by sautéing fish or vegetables in it, you’ve added a boat-load of flavor without needing to add saturated fats.
Of course, all oils are calorie-dense so that doesn’t give you a free pass to douse your favorite foods in an oil bath. At about 120 calories per tablespoon, enjoy these in moderation. Your heart – and well-being – will thank you.
Sources:
http://www.mayoclinic.com/health/food-and-nutrition/AN01037
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