Not all cooking oils are created equal and by now you’ve probably noticed the plethora of them as you browse the aisles of your grocery store. Choosing an oil rich in unsaturated fats is essential in supporting your heart health. Cooking with these oils can help lower your risk of heart attack and death from heart disease. Today the cardiologists at AMS Cardiology are sharing which oil is best for a heart patient and a few to avoid.
The Healthiest Cooking Oils
Whether you’re sauteing up some veggies for a stir fry or browning a piece of fish, it’s important to also consider the smoke point of your oil. The smoke point refers to the temperature at which it starts to burn and smoke. When oil reaches that temperature and you consume it, not only do you receive an unpleasant burnt taste, you also destroy beneficial nutrients. Below we’re sharing five heart-healthy cooking oils that tolerate high heat cooking.
Extra Virgin Olive Oil
Olive oil is one of the healthiest options when considering which oil is best for a heart patient. It’s packed with antioxidants that can improve circulation, promote a healthy gut, boost your immune system and reduce inflammation. Reach for extra virgin olive oil because it contains more antioxidants than refined olive oil.
Avocado Oil
Avocado oil is perfect for making dips, marinades and dressings and is an excellent option when sauteing something because of its high smoke point at 520 degrees. It’s packed with monounsaturated fats and has a neutral, avocado-like taste. Some studies suggest that avocado oil may have anti-inflammatory, antioxidant and heart health benefits.
Safflower Oil
Safflower oil presents a neutral taste great for marinades, dips and sauces as well as lightly searing and sauteing on the stovetop. Like avocado oil, it has a high smoke point (around 510 degrees) and it’s high in unsaturated fatty acids. A recent study found that incorporating this healthy oil into your diet can help reduce the risk of coronary heart disease and improve inflammation, blood sugar management and cholesterol.
Grapeseed Oil
Grapeseed oil is rich in omega-6 fatty acids and vitamin E. By incorporating this heart-friendly oil into your diet, you can enjoy a reduced risk of heart disease because of its high antioxidant properties. Try using it for stir-frying, sauteing and searing vegetables and protein.
Sesame Oil
Sesame oil has a lower smoke point than the others but it still should be added to your list of heart-healthy oils. It’s high in sesamol and sesaminol, which are antioxidants shown to reduce heart cell damage. You can use sesame oil to saute your favorite vegetables, as a salad dressing ingredient and most general-purpose cooking. The flavor profile is more intense and nutty than the other oils, so keep that in mind when cooking.
The Worst Cooking Oils
Some of the assumed “healthiest cooking oils” in actuality are not that great for you including:
- Canola oil
- Palm oil
- Vegetable oil
- Soybean oil
- Sunflower oil
- Coconut oil
- Margarine
- Shortening
- Butter
If you’ve been searching for the top cardiologists near me, look no further than AMS Cardiology. Our doctors can help with all your heart health questions and provide treatments and preventative care options to keep you in the best of health. Contact us today to schedule an appointment.
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As an enthusiast in the field of nutrition and cardiovascular health, my expertise spans the intricate details of various cooking oils and their impact on heart health. My knowledge is grounded in scientific research, nutritional studies, and practical application in the kitchen. Allow me to delve into the concepts mentioned in the article, providing a comprehensive understanding of the healthiest and least favorable cooking oils.
First and foremost, the article emphasizes the significance of unsaturated fats in supporting heart health. This is a crucial point, as unsaturated fats, particularly monounsaturated and polyunsaturated fats, have been consistently linked to positive cardiovascular outcomes.
Now, let's explore the healthiest cooking oils recommended by the cardiologists at AMS Cardiology:
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Extra Virgin Olive Oil:
- Rich in antioxidants, it improves circulation and promotes a healthy gut.
- Contains more antioxidants than refined olive oil.
- Ideal for high-heat cooking due to its relatively high smoke point.
-
Avocado Oil:
- Packed with monounsaturated fats, it is beneficial for heart health.
- Has a high smoke point at 520 degrees, making it suitable for various cooking methods.
- Potential anti-inflammatory and antioxidant properties.
-
Safflower Oil:
- Neutral taste, suitable for marinades, dips, and sautéing.
- High smoke point (around 510 degrees) and rich in unsaturated fatty acids.
- Associated with reduced risk of coronary heart disease and improved inflammation and cholesterol.
-
Grapeseed Oil:
- Rich in omega-6 fatty acids and vitamin E.
- High antioxidant properties, reducing the risk of heart disease.
- Suitable for stir-frying, sautéing, and searing.
-
Sesame Oil:
- High in sesamol and sesaminol, antioxidants that reduce heart cell damage.
- Lower smoke point, but still a heart-healthy option.
- Intense and nutty flavor profile, versatile in cooking.
Now, let's turn our attention to the oils deemed less favorable for heart health:
- Canola Oil
- Palm Oil
- Vegetable Oil
- Soybean Oil
- Sunflower Oil
- Coconut Oil
- Margarine
- Shortening
- Butter
The article succinctly identifies these oils as ones to avoid, emphasizing their potential negative impact on heart health. This aligns with the understanding that certain saturated fats and oils high in trans fats may contribute to an increased risk of cardiovascular diseases.
In conclusion, a thoughtful consideration of cooking oils, their smoke points, and their fatty acid composition plays a pivotal role in promoting heart health. The recommendations provided by AMS Cardiology underscore the importance of informed choices in culinary practices for individuals seeking optimal cardiovascular well-being.
