Selecting the right cooking oil plays a crucial role in maintaining good health, as it can influence heart health, cholesterol levels, and the risk of various diseases.

Cooking oils contain both saturated and unsaturated fats. Oils high in saturated fats, such as palm oil and coconut oil, can raise LDL (bad) cholesterol levels if consumed in excess. So, what’s the healthiest cooking oil to use?

Healthy Cooking Oil Choices

The best cooking oils are those rich in unsaturated fats, stable at high temperatures, and have a high smoke point, meaning they won't easily oxidize when heated. Experts recommend the following oils for healthier cooking:

Olive Oil

Olive oil, particularly extra virgin, is widely regarded as one of the healthiest options. It’s packed with monounsaturated fats, which are excellent for heart health, and it contains antioxidants that help protect the body from oxidative damage.

Although olive oil is often used in salad dressings, it can also be used for low to medium-heat cooking, such as sautéing.

For high-heat cooking methods like frying, refined olive oil is a better choice. It has a higher smoke point, making it more stable under heat while still providing the benefits of olive oil. This way, you can still enjoy the health benefits of olive oil without worrying about oxidation.

Canola Oil

Canola oil is an affordable and healthy option, rich in monounsaturated fats and omega-3 fatty acids, both of which are good for the heart.

With a smoke point of around 200 degrees Celsius, it’s suitable for sautéing and frying. Plus, its low saturated fat content helps maintain healthy cholesterol levels.

Coconut Oil

Coconut oil is unique in that it contains mostly saturated fats. However, these fats are in the form of medium-chain triglycerides (MCTs), which are easier to digest and provide quick energy for the body.

Research suggests that coconut oil can raise HDL (good) cholesterol levels. However, because it is high in saturated fat, it’s best used in moderation.

Sesame Oil

Sesame oil is commonly used in Chinese cuisine and has a distinct flavor. It contains polyunsaturated fats and antioxidants that promote heart health.

There are two main types of sesame oil: regular sesame oil and roasted sesame oil. Regular sesame oil has a higher smoke point, making it ideal for cooking at higher temperatures.

Tips for Using Healthy Cooking Oil

Here are a few tips to help you choose and use healthy cooking oils:

1. Each oil has a different smoke point. For frying, pick oils with higher smoke points, like canola oil, to prevent oxidation.
2. Avoid reusing oil that has been heated, as it oxidizes quickly and can become harmful to your health.
3. Store oils in a cool, dark place to maintain their quality and prevent them from going rancid.

If you have any questions about cooking oils or health in general, you can get expert advice through the Ai Care health consultation service, available for download on the App Store or Play Store.

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