What are the best cooking oils to use if you have cholesterol issues? Most people have been told that oils high in saturated fat are bad because they raise your cholesterol levels and increase your risk of heart disease, but some recent studies indicate otherwise. Here are some recommendations on the best cooking oils to choose when cooking oil high in saturated fat may not be as bad as once thought.
Flaxseed Oil
This is one of my favorite oils to use for cooking. It has a neutral flavor and a slightly nutty taste. It’s also rich in omega-3 fatty acids, proven to reduce cholesterol levels. The oil is usually sold in dark glass bottles and might be hard to find at some grocery stores, but you can get it for less than $10 per 16-ounce bottle if you shop around. We’ve used flaxseed oil for years, both for salad dressings and cooking—it’s one of our favorites!
Canola Oil
A lot of people opt for canola oil because it’s packed with monounsaturated fats. These fatty acids help lower your blood cholesterol levels, which helps reduce your risk of suffering from cardiovascular disease. Try using canola oil for sautéing and stir-frying on low to medium heat because high heat will break down its healthy fatty acids. Another thing that makes canola oil an ideal cooking oil is that it’s very affordable, and you won’t have to break your bank to buy some.
Soybean Oil
Soybean oil is one of my favorite oils to use for cooking. Why? It’s a great source of monounsaturated fat, which lowers bad cholesterol and raises good cholesterol in your body. According to a 2010 study from Harvard University, soybean oil also promotes healthier blood circulation, which can help fight blood clots and lower your risk of heart attack or stroke. However, you should avoid taking soybean oil if you are allergic to peanuts or other legumes, as it is derived from plants in the pea family. Soybean oil makes an excellent choice for baking because it has a neutral flavor that doesn’t overpower baked goods like wheat flour can. Use it in brownies and cookies without worrying about altering their taste or texture!
Olive Oil
Oil made from olives has long been regarded as one of nature’s greatest gifts to us, thanks to its numerous benefits. First, and most importantly, it’s delicious – it can be used in a wide variety of recipes and tastes great when drizzled over salads or pasta dishes. Moreover, olive oil contains antioxidants (in particular, oleocanthal) that slow down aging. It also contains monounsaturated fats, which lower your risk of heart disease by improving cholesterol levels and reducing inflammation.
Peanut Oil
Peanut oil, or groundnut oil, is an edible vegetable oil derived from peanuts. It has a high smoke point and is often used in stir-frying and other high heat applications. Peanut oil should be stored in a cool, dry place away from light to prevent it from going rancid. If you are trying to cut back on your cholesterol intake but still want to enjoy some of your favorite dishes, peanut oil may be one of your best cooking oils for aging loved ones to use.
Sesame Oil
Sesame oil has a high amount of unsaturated fats, making it a great choice for those who are trying to lower their cholesterol levels. Research has shown that sesame oil is rich in antioxidants, which reduce inflammation and damage to your heart and arteries. People with high cholesterol should have no more than 2 grams of saturated fat per day. Sesame oil contains only 0.4 grams of saturated fat per tablespoon, so use it liberally!
