Recent studies have shown how important fat is to helping our bodies absorb numerous vitamins like A, D, and E, as well as being a vital nutrient required for regular metabolic function and growth. The important thing to remember is to make sure you’re eating the right kinds of fats in your diet to get the benefits you need.
One of the best sources of fats available is in cooking oils. These can make a difference between how your food tastes and also how nutritious it is. So what oils should you choose from the plethora of choices you have?
Here’s a list of the top 3 healthy oils you should use in your healthy lifestyle and why.
1. Extra-Virgin Olive Oil
This popular oil has been in use for generations around the Mediterranean and elsewhere. The oil is packed with monounsaturated fats that are great for your heart. In addition to the monounsaturated fats, the oil is also loaded with antioxidants and super-beneficial polyphenols. The oil is easy to use for sautéing and stir frying. Olive oil has been known to lower bad LDL cholesterol while increasing good HDL cholesterol as well.
2. Canola Oil
Canola oil is another oil that has low levels of saturated fat but high levels of mono- and polyunsaturated fats. The oil does not have a strong flavor to it, which makes the oil great for a wide variety of foods, especially when retaining certain flavors is important. Canola oil has a high smoke point which adds to its value as a flavor-neutral oil. Canola oil is one of the longest lasting oils you can buy, so it makes for a great purchase if you don’t use a lot of oil often.
3. Flaxseed Oil
Flaxseed oil is a great oil to add to your diet for a variety of reasons. It can be used in cooking, but also adds lots of flavor and healthy benefits to numerous dishes like salads, dips, or even in blended drinks. Recently, Flaxseed oil has been subject to tests that have proven its healthy attributes. The oil has a nutty flavor, but unfortunately does not have a long shelf life. It comes packed with nutrients and fatty acids that our body needs. Consider adding this oil to liven up some of your dishes or snacks with some nutty, heart-healthy flavor.
Avocado and Grapeseed Oils
There are two additional oils to consider in terms of healthy cooking. Avocado oil is more than 50 percent monounsaturated and a heart-healthy choice, particularly good in salad dressings and when sauteing. Though this oil is also one that has been suggested as a great option for frying (because it can tolerate the higher temperature), staying away from any frying is always the prudent choice. Grapeseed oil, a byproduct of the wine-making industry, is another healthy alternative for salads, served with raw vegetables.
Soya bean oil
Yes, soybean oil can be considered a healthy oil, provided that it’s not been hydrogenated. All plant oils have different nutrient profiles, including the types of fat they contain.Soybean oil is, as the name suggests, a vegetable oil derived from soybeans. It’s a great source of omega-3 content, vitamin E and polyunsaturated fatty acids; Soybean oil is great for sauting meats and vegetables on low temperature.