5 Heart Healthy Cooking Oils

The best heart healthy cooking oils are those rich in poly- and mono-unsaturated oils. These heart healthy oils are found in whole foods such as nuts, seeds, vegetables and fatty fish. The heart healthy oils help to reduce the harmful low- density lipoprotein (LDL cholesterol or harmful cholesterol) in the blood, boost brain function and support satiety.

It is recommended that about 15-30% of the total calories should come from fats out of which 8-10% should be from saturated fats and rest from mono- and poly-unsaturated fats.

Most researches have proved that consumption of increased amounts of saturated fats along with a diet high in refined carbohydrates is more harmful for hear health compared to consumption of correct types and amounts of oils.

Hence the question, which oils are to choose for better heart health and for health in general:

1. Flaxseeds Oil:
   1. Good source of Alpha-linoleic acid or a type of ω-3 fatty acid which is an essential fatty acid and not produced in the body
   2. Flaxseed oil help to reduce inflammation and platelet aggregation, thus help improve heart health
   3. It helps reduce blood pressure and is therefore heart friendly
   4. May also help reduce risk of certain types of cancer.

Flaxseed oil should not be used for frying as it has a low boiling point, it is best suited for salad dressings and in smoothies etc. Also, if one is on blood thinners, flaxseed oil should be avoided as it may cause excessive bleeding.

Flaxseeds can also be eaten raw, mixed with curd or salads, as they are rich in fibre and good sources of heart healthy oil.

2. Canola Oil:
   1. Canola oil contains both ω-3 and ω-6 fatty acids in a nutritionally ideal ratio of 2: 1, which makes it even more heart friendly.
   2. It also contains high levels of heart healthy mono-unsaturated fatty acids which help lower LDL (harmful cholesterol) and control blood glucose levels
   3. Canola oil has a high smoke point and thus can be used safely for cooking at higher temperatures.
   4. Ut also does not have much flavour so, is ideal for use even in lightly cooked, stir fried foods or in salad dressings.

One serving of canola oil gives about 1/4^th of a day’s requirement of vitamin E, which is a very powerful antioxidant.

3. Sesame Oil:
   1. Rich in ω-9 fatty acid, also known as oleic acid, which is of mono-unsaturated fatty acid and is one of the heart healthy fatty acid as it helps to increase HDL cholesterol (the good cholesterol) and also reduce Triglycerides
   2. Sesame oil helps to lower blood pressure, is anti-inflammatory and is rich in anti-oxidants.
   3. It boosts the production of serotonin hormone in the brain, thus improving mood and relieving one of depression and anxiety.
   4. It also a good amount of vitamin E, mostly in the form of gamma-tocopherol.

Light sesame oil can be used for stir-frying and dark oil can be used for salad dressings and sauces. Although, sesame oil is a staple in Asian and Indian cooking, it has also been recognized by American Heart Association as a heart-healthy cooking oil.

4. Virgin Coconut Oil:
   1. Coconut oil is rich in medium chain triglycerides, which are considered heart healthy and help to raise the serum levels of HDL Cholesterol (Good Cholesterol).
   2. Studies have shown that people with coronary artery disease, who added virgin coconut oil to diet lost weight and improved HDL levels by a small margin.
   3. MCT’s are not stored in body and are easily digested and have been shown to improve BMR (rate at which body uses energy), it reduces hunger and boosts weight loss.
   4. Coconut oil has been shown to improve memory and brain functions.

As coconut oil is stable at high temperature, it is ideal for most cooking methods. It can be used as a substitute of butter in some recipes. For best results, however, virgin coconut oil should be used and not the refined varieties. It should be used in combination with other poly-unsaturated fatty acid rich fats.

5. Extra Virgin Olive Oil:
   1. Olive oil has about 14% saturated fats and 11% poly-unsaturated fats such as the ω-3 and ω-6 and rest 73% is the mono-unsaturated fatty acids, oleic acid which has many health effects and has been shown to have a positive heart health effect.
   2. Olive oil is very rich in antioxidants which help reduce the oxidation of blood cholesterol and reduce inflammation, benefitting heart health.
   3. It also boosts memory and cognitive functions.
   4. Extra virgin olive oil as part of a mixed diet (Mediterranean diet) has been shown to be heart protective and also has been proven to lower blood pressure.

Extra virgin olive oil can not be heated to high temperatures as it has a low smoke point. It is best recommended to be used in salad dressings, drizzling on roasted vegetables and other low heat cooking methods.

Oils have to be used prudently with a mixed diet such as Mediterranean diet, which is rich in vegetables, fruits, whole grains, nuts, legumes, low fat dairy and fish.

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