There are several different cooking oils to choose from. It is important to use oils that promote health. Cooking oils come from two sources, either plants or animals. Generally speaking, it is important to avoid oils that are high in saturated fat as these are correlated with heart disease. Saturated fats are also known to increase bad cholesterol in the body. However, this is not always the case. For example, palmitic acid in palm oil does not act the same way as other saturated fats and does not raise bad cholesterol in the body.
If you are trying to avoid oils with saturated fat, peanut oil, olive oil and safflower oil are better choices. They are known to have monounsaturated fats which are generally healthier than oils with saturated fats. We should not completely avoid saturated fats. Our brain and body needs a certain amount to function properly. They should be consumed in small quantities.
Trans fats should be avoided whenever possible. Several studies demonstrate that they increase our risk of heart disease and increase LDL’s or bad cholesterol in the body. The worst trans fats to eat are the ones that are processed, such as partially hydrogenated oils. It is better to consume natural trans fats, or just completely avoid them all together.
It is important to choose the proper oils when cooking at high temperatures. Some oils composition is changed when heated making them harmful to the body. Different oils have different heat tolerance. Some oils become toxic when heated because of oxidation. They are known to cause atherosclerosis or inflammatory diseases. If you are frying or heating at high temperatures, corn oil, sesame oil and peanut oil are better choices. They can be safely used at higher temperatures because their smoking point is not reached until heating them above 446 degrees Fahrenheit.
Olive oil is a good choice to promote good health in the body. It is often recommended as the safest source to prevent heart problems. It is loaded with antioxidants and unsaturated fats. It has been demonstrated to increase good cholesterol and prevent bad cholesterol in the body. Olive oil should be avoid when frying or cooking at higher temperatures because it has a low smoke point at 375 degrees.
Vegetable oils can be a healthier option to avoid saturated fats, but are not considered as healthy as olive oil. They often undergo processing which can make them less healthy. For example industrial solvent extraction is often used to draw the oil from plants. Chemicals are used which makes them less healthy. Pure vegetable oil is a better choice.