Healthy Cooking Oils You Should Use

Cooking oil is an essential ingredient in daily meals. Choosing a healthy cooking oil is a useful way to live well and enhance longevity.

1. What Are Healthy Cooking Oils?

We know that oils are made from fats. While many diets suggest cutting down on fats, the truth is that some fats are better for you than others. This means that the types of fats in oil determine whether it’s healthier compared to others. Here are some unhealthy fats to watch out for, which should not be present in healthy cooking oils:

• Saturated Fats: These fats are commonly found in butter, whole milk, yogurt, cheese, lard, bacon, fatty red meats, poultry skin, coconut oil, palm oil, and palm kernel oil.
• Trans Fats: These are harmful fats that should be eliminated from a longevity diet. They are often found in packaged and processed foods. The term “partially hydrogenated oil” on food labels is a warning sign for these fats.

Unhealthy fats increase LDL (bad) cholesterol levels, raising the risk of heart disease and stroke. In contrast, healthier fats reduce LDL cholesterol and increase HDL (good) cholesterol. However, even healthier fats should not be consumed in excess as too much fat, whether good or bad, is not beneficial for health.

• Monounsaturated Fats: Common in foods such as olives, avocados, and nuts (or related oils).
• Polyunsaturated Fats: Includes omega-6 and omega-3 fatty acids. Found in fatty fish like salmon, herring, tuna, and mackerel, as well as in walnuts, chia seeds, and flaxseeds.

So, which cooking oils are good for health? Healthy cooking oils have low saturated fat content and no trans fats. But beyond that, you should consider how the oil reacts to heat. Some oils are better suited for high temperatures, while others are better for lower temperatures, and some should not be heated at all.

The key difference is the smoke point—the temperature at which oil starts to smoke, producing toxic smoke and free radicals. If oil begins to smoke in the pan, it should be discarded and replaced to avoid unhealthy byproducts. Oils with higher smoke points can be used at higher temperatures, with more refined oils having higher smoke points.

2. Healthy Cooking Oils

Healthy cooking oils are excellent choices not only for daily cooking but also for their proven health benefits, including reducing the risk of heart disease and providing protective antioxidants. Here are some healthy cooking oils you should consider:

2.1. Olive Oil

Olive oil is made by crushing and pressing olives to extract the oil. It is a healthy oil rich in monounsaturated fats, vitamin E, and polyphenol antioxidants, which promote health in many ways. Studies show that a diet high in olive oil offers numerous benefits, such as reducing the risk of common conditions like heart disease.

A diet rich in olive oil can protect against and reduce risk factors for heart disease, such as high blood pressure and elevated blood lipids, thereby lowering the risk of heart disease.

A 2020 study involving nearly 923,000 adults in the U.S. found that those who consumed more than ½ tablespoon of olive oil daily had a 14% lower risk of heart disease and an 18% lower risk of coronary heart disease compared to those who did not consume olive oil.

There are many types of olive oil available, most suitable for daily cooking at moderate temperatures.

• Extra Virgin Olive Oil: This is the highest quality oil because it is unrefined and has a high content of protective compounds like vitamin E and polyphenols.
• Refined Olive Oil: Undergoes refining to extend shelf life and stability at higher temperatures but removes some of the protective nutrients.

The smoke point of extra virgin olive oil ranges from 350 to 410°F, while refined olive oil has a smoke point between 390 and 470°F. Olive oil is a great choice for most cooking methods at low to medium temperatures. When buying olive oil, choose products in dark glass bottles or opaque metal containers to protect the oil from light and temperature changes.

2.2. Avocado Oil

Avocado oil is a heart-healthy fat and a great cooking option. It is extracted from ripe avocados. Like olive oil, avocado oil is rich in monounsaturated fats, which support healthy blood lipid levels.

Avocado oil is high in vitamin E and plant compounds like polyphenols, proanthocyanidins, and carotenoids, all of which act as strong antioxidants to protect cells from oxidative damage. Incorporating avocado oil into your diet may have anti-inflammatory benefits and help protect against heart disease by reducing LDL cholesterol levels.

Avocado oil is available in both refined and unrefined forms. Both types have higher smoke points than olive oil, at 482°F and 520°F, respectively.

When purchasing avocado oil, it is important to select products made from 100% avocado oil, as many are blended with cheaper oils like soybean oil. Like olive oil, avocado oil is sensitive to light, so choose products in dark glass or opaque metal containers.

2.3. Sesame Oil

If you are looking for a healthy cooking oil with a flavor suitable for medium-heat cooking, try sesame oil. Sesame oil is derived from toasted or raw sesame seeds, which are small seeds rich in vitamins, minerals, healthy fats, and plant protein.

Sesame oil is a healthy fat source, including monounsaturated fats and antioxidants such as sesamin and sesamolin, which contribute to health benefits. Studies show that consuming sesame oil may help reduce risk factors for heart disease, such as LDL cholesterol, and may also promote healthy blood sugar control.

Unrefined sesame oil has a smoke point of 350°F, while refined sesame oil has a smoke point of 450°F. Sesame oil has a nutty flavor and is commonly used in Asian dishes like stir-fries and noodles. When purchasing sesame oil, choose products in dark or opaque containers to protect the oil from light and temperature changes.

3. Tips for Using Healthy Cooking Oils

• Use the healthy oils listed above for all your cooking needs. These oils are generally safe, even at high temperatures.
• If the oil begins to smoke, do not use it. Oil starts to break down at its smoke point.
• If the oil smells off, do not use it and discard it. Prolonged storage can cause oxidation or rancidity.
• Avoid reusing or reheating any cooking oil.
• Buy oil in small quantities if you do not use it frequently. This way, you can use it up before it expires.
• Store healthy cooking oils in a cool, dark place, away from light.

In conclusion, actively seeking out healthy cooking oils to incorporate into your daily diet can help reduce the risk of metabolic diseases and contribute to a healthier and longer life.