Cooking oils? Which ones are good for heart?

Cooking oil is plant, animal, or synthetic fat used in frying, baking, and other types of cooking. It is also used in food preparation and flavouring that doesn’t involve heat, such as salad dressings and bread dips, and in this sense might be more accurately termed edible oil.

Cooking oil is typically a liquid at room temperature, although some oils that contain saturated fat, such as coconut oil, palm oil and palm kernel oil are solid.

The FDA recommends that 30% or fewer of calories consumed daily should be from fat.

Oils containing higher percentage of saturated fats are associated with higher cholesterol and triglyceride levels. This can be bad for the heart.

Oils containing higher percentage of Unsaturated fats (monounsaturated or polyunsaturated fats) are generally healthier.

Mayo Clinic has highlighted oils that are high in saturated fats, including coconut, palm oil and palm kernel oil. Those of lower amounts of saturated fats, and higher levels of unsaturated (preferably monounsaturated) fats like olive oil, peanut oil, canola oil, avocado, safflower, corn, sunflower, soy, mustard and cottonseed oils are generally healthier.

The National Heart, Lung and Blood Institute and World Heart Federation have urged saturated fats be replaced with polyunsaturated and monounsaturated fats. The health body lists olive and canola oils as sources of monounsaturated oils while soybean and sunflower oils are rich with polyunsaturated fat.

Here is the List of Cooking oils arranged in increasing amount of saturated fats!

Type of oil or fat Saturated (%) Monounsaturated (%) Polyunsaturated (%)
Canola oil 6 62 32
Almond oil 8 66 26
Pumpkin seed oil 8 36 57
Sunflower oil (high oleic) 9 82 9
Walnut oil 9 23 63
Hemp oil 9 12 79
Safflower oil 10 13 77
Flaxseed oil 11 21 68
Sunflower oil (linoleic) 11 20 69
Avocado oil 12 74 14
Grapeseed oil 12 17 71
Macadamia oil 12.5 84 3.5
Mustard oil 13 60 21
Corn oil 13 25 62
Olive oil 14 73 11
Seame oil 14 43 43
Soybean oil 15 24 61
Groundnut/peanut oil 18 49 33
Rice bran oil 20 47 33
Margarine (soft) 20 47 33
Tea seed oil 22 60 18
Cottonseed oil 24 26 50
Lard 41 47 2
Palm oil 52 38 10
Ghee 65 32 3
Butter 66 30 4
Margarine (hard) 80 14 6
Coconut oil 92 6 2

oils

Its better to choose oil which are low in Saturated fats and high in monounsaturated fats as they are found to be healthier. However, the total amount of oil consumed still needs to be less than 30% of your calorie intake!

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