Heart-healthy oils are those that are low in saturated fats and high in unsaturated fats, which can help reduce cholesterol levels and support cardiovascular health. Here are some of the best options:
- Olive Oil: Rich in monounsaturated fats and antioxidants, particularly extra virgin olive oil, which has been shown to lower LDL (bad) cholesterol and reduce inflammation.
- Avocado Oil: High in monounsaturated fats and vitamin E, avocado oil is good for heart health and has a high smoke point, making it versatile for cooking.
- Canola Oil: Contains a good balance of monounsaturated and polyunsaturated fats, including omega-3 fatty acids. It is a mild-flavored oil suitable for various cooking methods.
- Flaxseed Oil: High in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. It’s best used in cold dishes or added to smoothies, as it has a low smoke point.
- Walnut Oil: Rich in polyunsaturated fats and omega-3 fatty acids, walnut oil can be used in dressings or added to dishes after cooking.
- Sunflower Oil: Contains a high level of polyunsaturated fats and vitamin E. Opt for high-oleic sunflower oil, which has a higher content of monounsaturated fats.
When choosing oils, it’s also important to consider their smoke points, as oils that are heated beyond their smoke point can degrade and produce harmful compounds.