This oil is often present in many foods we eat, which many studies show is bad for cholesterol. So, reduce its use by replacement with vegetable oils low in saturated & trans fat. Read on…
High cholesterol is one of the significant risk factors for heart disease. When you have too high cholesterol levels, your body produces fatty deposits that can obstruct blood flow in your blood vessels. According to the CDC, clogged arteries can substantially increase your risk for heart disease and stroke, two of the major causes of death in the United States.
High cholesterol levels are quite a common issue. For example, between 2015 and 2018, about twelve percent of Americans over the age of twenty had high “bad” cholesterol (LDL) levels and low “good” cholesterol (HDL) levels. This can be due to various factors such as poor diet, a lack of exercise, excessive alcohol consumption, and smoking.
Choosing Cooking Oil For Lowering Cholesterol
Whereas all these factors can contribute to high cholesterol, in this article, we are going to focus on one for which you can make small changes at this very moment: your diet. For instance, even changing the type of oil, you cook with has been shown to help control your cholesterol levels.
You will find many cooking oils as you walk along the aisles of your grocery store. But all cooking oils are not created equal. Choosing an oil that can help manage your cholesterol levels is critical for heart health. Cooking with these healthy oils can help lower your risk of heart disease and death from a heart attack. Today, we share which oil is worst and best for a heart patient and a few to avoid.
As per a research study from The Journal of Nutrition, palm oil is one of the worst oils for your cholesterol levels because it has very high saturated fat.
Why is palm oil bad for your cholesterol levels?
In a study published in The Journal of Nutrition study, it was found that consuming palm oil raised LDL cholesterol levels significantly – more than vegetable oils.
As per Harvard Health, saturated fats in palm oil, coconut oil, butter, red meat, and ice creams are harmful to your overall health and should always be consumed in moderation. And though they’re technically not as “bad” as something such as trans-fat, they’ve still been found to increase your cholesterol levels.
Other Worst Cooking Oils
The following edible oils, which though are assumed “healthy cooking oils” in fact are not that good for you, including:
- Palm oil
- Canola oil
- Vegetable oil
- Coconut oil
- Soybean oil
- Sunflower oil
Oils to use instead
Using unsaturated fat instead of palm oil can help you lower your risk of high cholesterol. In a 2018 study published in the Journal of Lipid Research, researchers discovered that seed oils like sunflower, rapeseed, and flaxseed oil were best for reducing cholesterol levels.
Other unsaturated fats such as olive oil were still helpful, but the seed oils performed better overall. This study also confirmed that saturated fats such as butter were the worst for reducing cholesterol.
The effects of palm oil on blood lipids are as expected because of its high saturated fat content, which supports the reduction in palm oil use by replacement with vegetable oils low in saturated and trans fat.
Whether you are at high risk of or already struggling with high cholesterol issues, which oil you choose for cooking or consuming regularly can make a major difference in your heart health.
Consider using something like sunflower, rapeseed, or olive oil instead of palm oil or butter when you cook your next meal at home.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, the USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”