Introduction
It is now widely known that cooking with healthy oils rich in unsaturated fats is preferable to using butter or lard. Numerous studies have shown that replacing saturated fats with vegetable oils can reduce the risk of heart disease, cancer and other health problems, thereby adding years to our lives.
However, many people still do not know how to choose the right oil for a healthy diet. In this article, we’ll provide you with expert nutrition advice so you can make informed decisions and maximize your health benefits.
Avoid oils high in saturated fats
Most nutrition experts agree that it is best to avoid oils high in saturated fat, such as coconut and palm oil. These oils have been linked to high cholesterol levels and coronary heart disease. The American Heart Association recommends consuming oils with less than 4 grams of saturated fat per tablespoon. Although there has been a lot of talk about the possible benefits of coconut oil for mental health, there are no large-scale studies that have been able to prove these benefits. Additionally, coconut oil contains approximately 90% saturated fat, a higher percentage even than butter. Therefore, it is recommended to limit its consumption.
Choose vegetable oils rich in unsaturated fats
The best option for a healthy diet are oils extracted from plants, which are rich in polyunsaturated and monounsaturated fats. These fats have been associated with a lower risk of cardiovascular disease, especially when consumed in place of saturated fats. Additionally, they can improve blood cholesterol levels, reduce inflammation, and stabilize heart rate.
The American Heart Association suggests the following cooking oils that meet its health standards: canola, corn, olive, peanut, safflower, soybean, and sunflower. Special oils, such as avocado, grape seed, and sesame, are also recommended. The choice of oil will depend on the type of food you prepare and the flavor you want to obtain. Remember that variety is a good strategy in nutrition.
Benefits of extra virgin olive oil
Extra virgin olive oil is considered by many experts to be the best oil for the prevention and treatment of chronic diseases. This oil is rich in monounsaturated fats and contains antioxidants that can help reduce the risk of cardiovascular disease, improve brain health, and fight inflammation.
It is recommended to regularly use extra virgin olive oil in your culinary preparations. You can use it to dress salads, sauté vegetables or even as a base for sauces and marinades. Remember that extra virgin olive oil is most beneficial when consumed raw, since heat can alter its healthy properties.
Conclusion
In short, choosing the right oil for cooking is essential to maintaining a healthy life. Avoid oils high in saturated fats, such as coconut and palm oil, and opt for vegetable oils high in unsaturated fats, such as olive, canola, corn, sunflower, and soybean. Remember that variety is key, so don’t hesitate to try different oils depending on your needs and preferences. Take care of your health and enjoy a balanced diet!
