Cooking oils are a staple in the kitchen. They are used to fry, roast, sauté and bake food; as well as to prepare sauces and dressings. Some cooking oils are a healthier alternative than others, and substituting can reduce your risk of disease.
The Harvard Nutrition Source explains that unsaturated fats, which are liquid at room temperature, are considered good fats because they can improve blood cholesterol levels, alleviate inflammation, stabilize your heart rate, and perform other beneficial functions.
Among these unsaturated fats or “good” fats are vegetable oils such as olive oil and avocado oil.
Saturated fat is a type of fat that, according to the American Heart Association (AHA), can cause problems with cholesterol levels, which can increase the risk of heart disease.
While saturated fat is found primarily in animal-based foods, such as butter, some plant foods are also high in saturated fat, such as coconut oil, palm oil, and palm kernel oil.
Benefits of using “good” fats
Replacing foods high in saturated fat with healthier options may reduce the risk of heart disease, the AHA notes.
Olive oil is part of a healthy, plant-based, Mediterranean-style diet. A Harvard study published in January 2022 in the Journal of the American College of Cardiology suggests that high olive oil consumption, especially when olive oil replaces butter, margarine, or mayonnaise, is associated with a longer life longer useful.
Olive oil is rich in antioxidants and monounsaturated fats. The highest grade is “extra virgin olive oil” or EVOO. “Virgin” olive oil is a lower grade with some impurities.
Avocado oil is also an oil rich in good fats and antioxidants, it is suitable for sautéing, frying or grilling foods.
Harvard notes that eating good fats instead of saturated fats can also help prevent insulin resistance, a precursor to diabetes.
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