Question

Andy would like to switch to an oil that might help improve his cholesterol values. Given the current research, which of these oils would be the best choice? a. Coconut oil. b. Palm oil. c. Olive oil. d. Peanut oil.

Answer 1

Olive oil is an excellent source of monounsaturated fats which protects your heart and also lowers your risk of developing heart disease.

Coconut oil

The latest research on coconut oil indicates that it could have a positive effect on cholesterol levels, despite its relatively high saturated fat content (92%). However, there currently just isn’t sufficient evidence to promote this oil as healthy.

Palm oil
Palm oil is currently the subject of some controversy. Advantage is– a high smoking point, a long shelf life and high antioxidant content – cannot be argued. However, nutritional experts are concerned about its high level of unhealthy, saturated fat (40-50% of total fat). So, it should be limited, or even avoided.

Olive oil
Olive oil has long been known as one of the healthier oils. Some of its beneficial properties include its healthy, mono-unsaturated fat content and its abundant supply of polyphenols – anti-oxidants that may prevent heart disease and stroke and lower blood pressure.

Extra-virgin, cold-pressed olive oils are the least processed, they contain higher levels of antioxidants.

Generally, olive oil is rich in mono-unsaturated fats, which can lower “bad” LDL cholesterol levels without lowering “good” HDL levels. It also contains powerful antioxidant compounds called polyphenols, which may help to reduce the blood’s tendency to clot

It may also reduce the risk of cancer, as it’s packed with vitamin E, a powerful antioxidant.

You can get the most cardiovascular benefit by using olive oil instead of unhealthy saturated fats like butter, ghee, lard and hard margarines.

Although olive oil can be used in cooking, it’s healthier when used in salads or as a dipping sauce. If you use it in cooking, make sure you heat it at a low or medium temperature to retain the antioxidants.

Peanut oil

Peanut oil is high in monounsaturated fats, making it a heart-healthy option. The oil has a high smoke point, which also makes it ideal for frying.

•    Always try oils with a low saturated fat content.
•    Include a variety of mono- and polyunsaturated oils in your diet. Each kind of oil can contribute to a healthy diet.
•    Healthier cooking methods are better than deep-frying. Rather steam, stir-fry, grill or bake your food.