11 Best and Worst Oils for Your Health

1. 11 Best and Worst Oils for Your Health Ever find the supermarket confusing, especially when you go shopping for that perfect oil to cook with? Most of us have! But what would you say to a list of 11 oils that are either the best or the worst for your health, do you think it will help guide you? We sure hope so! Let us have a look! The healthiest: Canola Oil: Consisting of only 7 per cent saturated fat being high in monounsaturated fat. Though the concern surrounding the presence of trans fat in canola oil is real, Harvard has clarified that the presence of small amounts of trans fats hardly makes a difference. Another great thing about canola oil is that it has a high smoking point than olive oil as well. Its neutral flavor too makes for a brilliant and healthiest cooking oil as well. Thus you can use this oil for everything from roasting and frying. However, since it is pretty flavourless, using it for salad dressings would not be a great option! Olive Oil: Yes, we know you saw that coming, and rightly so! The heart-healthy Mediterranean diet actually plays host to the wonders of olive oil and is a major contributor to the “heart-healthy” part as well. The sheer variety in which olive oil is available is astounding, and as a result, it ends up being a multitasker, when it comes to cooking! Extra virgin olive oil, in particular, happens to be the healthiest of all olive oils out there. This is basically because extra-virgin olive oil contains more than 30 different phytochemicals containing anti-inflammatory and blood vessel-expanding properties. One can easily use extra virgin olive oil on salads and dips and add flavour and health to the dish as a whole! Flaxseed oil: Being an excellent source of alpha-linolenic acid which is a form of omega-3 fatty acid, flaxseed oil is another one to add to your list of the healthiest oils in the market. Did you know that

2. omega-3s, something that our body cannot manufacture on its own, help lower the risk of certain types of cancers? Other than this, flaxseed oil is also known to reduce symptoms of arthritis too! To sum it all up, here‘s another benefit: flaxseed oil contains omega-6 fatty acids which helps lower risks of heart disease, stroke, and early death as well. Walnut Oil: Walnut oil is another healthy choice as it is a good source of omega-3 fatty acids. Walnut oil happens to be unrefined in nature with a low smoke point. Thus using it for cooking would not be a great idea, to begin with! The flavour of the oil however is rich and nutty making it an ideal addition to salad dressings. The oil can also be used for desserts that need to have a nutty flavour. Sunflower oil: Sunflower oil is the AHA-approved cooking oil, which happens to be high in unsaturated fats. When you opt for cooking with sunflower oil compared to an oil high in saturated fat, you end up saying no to high LDL cholesterol and triglyceride levels. Even a single tbsp of sunflower oil is an excellent source of vitamin E, so why not make it a part of your diet? Sesame Oil: A heart-healthy cooking oil, sesame oil is another polyunsaturated fat that should be added to your diet. The oil has anti-inflammatory and antioxidant properties, helping lower any risk of cardiovascular disease and atherosclerosis. Atherosclerosis can be described as the buildup of fat in the artery walls causing a rise in blood pressure levels. With a high smoke point, is good for high-heat cooking. Make sure you use a little though, as the flavour of the sesame oil is strong. Avocado Oil: Avocado oil is known to have a brilliant nutritional value at both low and high temperatures. This is due to the fact that Avocado oil has a high smoking point when compared to olive oil whether you decide to use it to make a stir-fry or want to do some sautéing, or searing, this oil is your companion! Since the oil has a neutral flavour, it is also known to make for a great oil for baking purposes!

3. Grapeseed Oil: Being low in saturated fat and having a high smoking point makes grapeseed oil an excellent alternative for all kinds of cooking. Its flavour is nutty in nature yet mild. This makes a brilliant addition to salads. Theo il also contains omega-6 polyunsaturated fatty acids and vitamin E. The not so healthy: Palm Oil: Palm oil has both saturated fat and unsaturated fat in equal quantities. Palm is used in processed foods a lot, People with diabetes should steer clear of this oil as it might increase the risk of developing heart disease. Apart from this, there are certain ethical concerns as the product5ion of palm oil causes deforestation and loss of habitat for wildlife! Coconut oil: Coconut oil has high amounts of fatty acids, making it harder for the body to convert it into stored fat was also found that the use of the oil led to the rise in HDL cholesterol levels, although not all studies have come to this same conclusion. Moderation is the key when it comes to coconut oil, so use it minimally if you must! Hydrogenated oils: Did you know that the main source of unhealthy trans fats in one’s diet comes from partially hydrogenated oil? This sort can be found in most processed foods, Because these trans fats are created through an industrial process, the oil turns out to be extremely unhealthy. So there you go, the top 11 best and worst oils that you should either use every day or avoid like the plague itself!