8 Healthy Cooking Oils You Should Be Using

Remember, cooking any oil past its smoke point causes oxidation, which can create inflammation and start disease processes in the body.

1. Flax

Health benefits: Rich in omega-3s, which reduce inflammation and help prevent arthritis and heart disease; eases constipation.
Best uses: Not for cooking; add to smoothies; dipping; drizzling over entrées; use in salad dressings.

2. Coconut

Health benefits: Contains lauric and capric acids, which have anti-viral and anti-microbial properties; supports immune function.
Best uses: Medium-heat sautéing (smoke point: 280° F); alternative to butter, margarine and shortening in medium-heat baking.

3. Olive

Health benefits: Boasts the highest percentage of heart-healthy fat of any oil; antioxidants provide anticancer benefits.
Best uses: Low-heat sautéing (smoke point: 390° F); dipping; drizzling over entrées; use in salad dressings and sauce recipes.

4. Hemp

Health benefits: Contains a balanced ratio of omega-3 and -6 fatty acids, plus gamma-linolenic acid (GLA) and stearidonic acid (SDA), which may help alleviate skin ailments.
Best uses: Low- to medium-heat sautéing (smoke point: 330° F); dipping; drizzling over entrées; use in marinades and salad dressings.

5. Walnut

Health benefits: May lower risk of heart disease; rich in antioxidants; contains melatonin (which regulates your internal clock).
Best uses: Medium-heat sautéing (smoke point: 350° F); baking; dipping; drizzling over entrées; use in salad dressings; stir-frying

6. Canola

Health benefits: Rich in essential omega-3 alphalinolenic acid (ALA) and omega- 6 linoleic acid, which helps prevent heart disease.
Best uses: Medium-heat baking and sautéing (smoke point: 375° F); grilling; use in salad dressings; stir-frying.

7. Grapeseed

Health benefits: Excellent source of antioxidant vitamin E and omega-6 linoleic acid.
Best uses: Medium-heat frying (smoke point: 485° F) and sautéing; use in salad dressings.

8. Avocado

Health benefits: Monounsaturated fat helps reduce your risk of heart disease, cancer and diabetes; lowers LDL cholesterol and raises HDL cholesterol.
Best uses: High-heat sautéing (smoke point: 550° F); dipping; frying; grilling; searing.

Source: healthdigezt.com

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