You should not ignore these healthy oils when preparing and cooking food, as they will make your meal both healthy and more delicious.
There are more and more cooking oils appearing on the market for everyone to choose from. Each type of oil has different characteristics and is used for its own purpose in food processing. Here is a summary of some healthy cooking oils that housewives should refer to.
How to choose and use healthy cooking oils
Olive oil is included in the Mediterranean diet, a diet well known for its effects in promoting weight loss, prevent diseases and increase longevity.
This oil is rich in healthy monounsaturated fatty acids and antioxidants. The meta-analysis indicates that the monounsaturated fatty acids in olive oil help reduce the risk of cardiovascular disease and stroke.
This oil is extracted from avocado, has a light flavor and is the right choice for most dishes. Avocado oil contains the most monounsaturated fat of all oils. Although not cheap, this oil has both health benefits and flexibility in food processing.
Flaxseed oil is a great source of monounsaturated fats and omega-3 fatty acids. A diet rich in omega-3 has been shown to lower blood pressure and cholesterol in people with high cholesterol.
Flaxseed oil is very sensitive to heat and can quickly rancid and oxidize. So you should put this oil in salads, instead of cooking. Because flaxseed oil is easily broken, people also need to store it in the fridge.
Walnut products are all good sources of omega-3s. Wendy Bazilian, nutritionist and director of the Bazilian’s Health Center in San Diego, says walnut oil is high in many nutrients and plant compounds. However, because of this, walnut oil is often present in salads instead of fried foods.
Jada Linton, a nutritionist and spokesperson for the National Peanut Board, points out that there are many varieties of peanut oil, each with different flavors and uses.
More than half of the ingredients in peanut oil are monounsaturated fats. According to Asian cooking habits, peanut oil is an ideal choice when cooking, frying and drying meat. Not only do they have a great taste, they are also a great source of vitamin E, about 11% of the daily recommended intake of experts.
Sesame oil is rich in monounsaturated and polyunsaturated fats. Sesamol and sesamin in this oil are powerful antioxidants. A number of studies have shown sesame oil has the ability to lower blood pressure. Because of their great taste, you can combine them with stir-fries and replace peanut oil for people who are allergic to peanuts.
Coconut oil is probably no stranger to people following the Keto and Paleo diet. This oil is 90% saturated fat and is also an excellent source of medium-chain triglycerides. According to some studies, coconut oil can increase good HDL cholesterol levels.
This oil is made from canola and can be used to prepare many dishes. This is a great option to increase monounsaturated fat. The only problem with rapeseed oil is that they are more expensive than others and you should buy them from a reputable place for quality assurance.
In addition to using proper cooking oils, preserving them is also extremely important. The mistake many people make is to place the bottle cooking oil near or on the stove. Some oils are susceptible to rancidity if exposed to light, heat and oxygen. Therefore, preserving cooking oil in a cool, dark place is the best way.