Best Oils to Have in the kitchen: Understanding Heart-Healthy Fats

If you’re concerned about your cholesterol or blood pressure, or you’re working on a weight-loss goal, there’s no need to eliminate all fat from your kitchen. We need some fat to get energy, absorb some vitamins, and keep skin and hair soft. Just make sure it’s the right kind.

Sorting Out the Fats

Saturated fats can increase LDL (bad) cholesterol. Foods high in fat include butter, fatty meats, high-fat foods, and foods containing oil, fat, and hot oil.

Although the FDA banned the use of trans fats in foods in 2020, small amounts of trans fats may still be found in some foods, such as baked goods, pastries, and fried foods. Trans fats tend to increase LDL cholesterol, decrease HDL (good) cholesterol, and increase the risk of stroke and heart disease; This is another reason to stay away from cookies, cakes and donuts.

Reduce saturated fats to 7% or less of your daily calorie intake, according to current guidelines. If you’re monitoring your blood pressure or cholesterol, lower the numbers to five or six percent.

The American Heart Association recommends that all adults keep total fat within 25 to 35 percent of total calories. For a 2000-calorie diet, this equals 55 to 77 grams of total fat, with no more than 11 to 15 grams of saturated fat.

To get enough fat (monounsaturated and polyunsaturated fats), eat nuts and seeds and use one or more of the following fats.

5 Heart-Healthy Oils to Add to Your Diet

Olive Oil

Olive oil contains vitamins A, E, D and K, as well as many of the good fats. Olive oil is anti-inflammatory, and ideal for cooking because it is heat stable and has a high smoke point. Use it to saute veggies or toss with balsamic vinegar for a classic salad dressing.

One tablespoon equals 119 calories and 13.1 grams of fat (9.8 mono, 1.4 poly, 1.9 saturated).

Flaxseed Oil

Whether used whole, ground or in oil, flaxseeds are an excellent source of omega-3s and antioxidants. It hardens when exposed to light, heat and air, so store flaxseed oil in the refrigerator and avoid heating it as it has very low fumes. The nutty flavour is perfect for salad dressings, dips or marinades, or can be added to protein shakes or smoothies. Talk to your doctor before using flaxseed oil because it may interact with blood thinners, cholesterol-lowering statins, and other medications.

One tablespoon equals 119 calories and 12.9 grams of fat (2.7 mono, 8.9 poly, 1.3 saturated).

Peanut Oil

Peanut oil has a sweet smell and is suitable for cooking. It contains vitamin E and plant sterols, which are good for heart health. Pure peanut oil has a long shelf life and one of the highest smoke points, making it a stir-fry favourite. Add vegetables, garlic, low acid, and some lean meat or tofu mixture to the pot and voila! An easy, healthy dinner.

One tablespoon equals 119 calories and 12.6 grams of fat (6 mono, 4.3 poly, 2.3 saturated).

Avocado Oil

Avocado makes delicious guacamole and is one of the healthiest fats. Avocado oil has a high smoke point, which means you can use it for frying and sauteing as well as in salad oil. Avocado oil is high in oleic acid, a heart-healthy monounsaturated omega-9 fatty acid. It also has anti-inflammatory properties and is rich in lutein, an antioxidant that is good for your eyes.

One tablespoon equals 124 calories and 14 grams of fat (10 mono, 2 poly, 2 saturated).

Walnut Oil

Walnut Oil has a rich, nutty flavour and is suitable for salad dressings, sauces and marinades. It is rich in ellagic acid, an antioxidant with antiviral and antibacterial properties, and contains manganese, copper and melatonin, a hormone that regulates the body’s biological clock. It is also rich in alpha-linolenic acid (ALA), a heart-protective omega-3 fatty acid. Walnut oil is not suitable for cooking due to its low smoke point.

One tablespoon equals 130 calories and 14 grams of fat (3 mono fat, 10 poly fat, 1 saturated fat).