Get To Know the Type of Oil That is Safe For Cholesterol Sufferers – Are you a person with high cholesterol? Check out the discussion of oils that are safe for you. Very few people know that healthy cooking oil can be used by people with high cholesterol. So far, they are only advised to stay away from fried food and replace it with boiled food.
This suggestion is actually correct. But, by changing your lifestyle to a healthier direction, you can still enjoy fried foods as long as the cooking oil is adjusted!
And keep in mind too, this doesn’t mean you can eat all fried foods right away, right! Use it when you really crave alias only occasionally!
When choosing cooking oil for high cholesterol, you must know the smoke point. The smoke point is the temperature at which the oil begins to smoke. It indicates that the oil has broken.
When this happens, the oil releases free radicals, chemicals that can harm the body, plus produce a burning or bitter taste. Cooking oil should contain monounsaturated fat or MUFA (monounsaturated fat acids) and unsaturated fatty acids or PUFA (polyunsaturated fatty acids). Both ingredients are very good for the body and can prevent diseases such as stroke to brain problems.
The type of cooking oil that contains high MUFA and PUFA is soy oil. Made from soybeans which are plant-based ingredients too.
Soya oil is one of them produced by Sania Royale Soya Oil. This oil is high in PUFAs. In addition, soya oil also has a fairly high smoke point. The smoke point itself is the temperature when the oil or fat under certain conditions evaporates a number of volatile compounds that give a clear smoke appearance. A good smoke point is one that can withstand temperatures up to 230°C before the oil component breaks down into saturated fat and turns into a free radical component.
Soya oil can not only be used as a dressing. It can also be used for frying, sauteing, marinating, and baking.
Types of Fats in Oil
Saturated Fat (saturated fat)
Foods that are high in saturated fat have been linked to increased levels of bad cholesterol in the blood and a trigger for heart disease. This fat will clog arteries (blood vessels) in the form of plaque.
Examples of oils that contain saturated fat are margarine, butter, lard, and palm oil.
Its physical characteristic is that it is solid at room temperature. Meanwhile, foods that contain saturated fat are fatty meats, chicken skin, and dairy products and their derivatives (cream, butter, cheese).
Polyunsaturated Fat (polyunsaturated fat)
Other names for these fats are omega-3 fatty acids and omega-6 fatty acids. Polyunsaturated fats, if consumed in safe limits, can actually increase good cholesterol (HDL), which then lowers the risk of heart disease.
Examples of polyunsaturated oils are canola oil and sunflower seed oil. Polyunsaturated fats have the physical characteristics of being liquid, even when in the refrigerator.
While examples of foods that contain polyunsaturated fat are fatty fish, such as salmon, tuna, herring, and sardines.
Monounsaturated fat (Monounsaturated fat)
Similar to polyunsaturated fats, these fats also help reduce the risk of heart disease.
An example of a monounsaturated oil is olive oil. Its physical characteristic is that it is liquid, but slightly cloudy when in the refrigerator.
Examples of foods that contain monounsaturated foods include nuts and avocados.
Cholesterol Friendly Cooking Oil
Safflower oil is often used in Middle Eastern and Asian foods. Safflower oil has a fairly high smoke point of 266 degrees Celsius, so it can be used for frying.
Research shows that safflower oil can stabilize cholesterol levels, reduce blood sugar levels, and achieve ideal body weight
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Olive oil is a natural oil extracted from olives. As much as 24% olive oil consists of saturated fat, omega-3 fatty acids, and omega-6 fatty acids.
In addition, there is oleic acid which is believed to reduce inflammation. Olive oil can even provide 5-10 times more than the amount of good fats that the body needs.
There are several types of olive oil, such as extra virgin olive oil, virgin olive oil, extra light olive oil, and others.
Extra virgin olive oil has a lower smoke point than other oils.
If you want to fry with olive oil, choose extra light olive oil which has the highest smoke point.
Choosing an oil with a high smoke point is healthier because it absorbs less oil.
Canola oil also has a fairly high smoke point, which is 204 Celsius, making it suitable for frying.
Although canola oil contains fewer antioxidants than olive oil, it contains alpha-linoleic acid, a type of omega-3 that has many benefits, especially for heart health.
Corn oil is a good choice for sautéing, making sauces, and baking. This cooking oil alternative for high cholesterol has a mild taste and is cheaper than other oils.
In addition, research shows, corn oil can help lower bad cholesterol (LDL) almost three times than olive oil.
Flaxseed Oil (flaxseed oil)
Flaxseed oil contains omega-3 which is good for heart health. Unfortunately, flaxseed oil has a low smoke point, so it is more suitable for processing food without heating, for example as a salad dressing or dipping ingredient.
Sesame oil or sesame oil is often used in Asian cuisine. Sesame oil has been shown to be beneficial for cholesterol levels, even better than olive oil!
Sesame oil can be used for sauteing. However, sesame seeds that have previously been roasted and then made into oil have a low smoke point. So, the oil is more suitable as a sauce only.
Sunflower oil can be used for high-heat cooking, especially refined sunflower oil. Meanwhile, pure sunflower oil is more suitable for cooking without heat, such as salads.
People with high cholesterol are advised to reduce their intake of bad fats by staying away from fried foods.
But as an ordinary human being, sometimes the desire to eat crunchy food is unstoppable. So, so that you stay healthy and can get rid of cravings, just use the healthy cooking oil above.