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Top 5 healthy oil options for people with high cholesterol

Speed News Desk | Updated on: 8 January 2023, 18:38 IST
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In India, the majority of people have high and bad cholesterol. Too much cholesterol increases the risk of heart disease and stroke.

Cholesterol, a type of waxy substance (blood fat), helps produce, vitamin D, bile, cell membranes, and steroid hormones. All of the cholesterol required by your body is produced by your liver, non-vegetarian or animal-based foods are also the main sources of it.

High trans and saturated food force the liver to create more cholesterol. Hence, we have to be very careful about our eating habits. Edible oils also contain a high amount of saturated fats and can raise cholesterol levels, so we have to be very careful while choosing the right oil for cooking food. 

Here are some of the healthiest edible oil options for you:

Sesame Oil

Sesame Oil is free from cholesterol, but it has a lesser smoke point than other edible oils. It has a balanced amount of fats which makes it an idle choice for people with cholesterol. This oil can be used to sauté vegetables and in salad dressing, however, Sesame Oil has stronger, nuttier flavor and can interfere with other types of cooking.

Peanut Oil

This oil has a high smoke point which is idle for Indian cooking. Peanut oil is perfect for grilling, roasting vegetables, and searing meats. Although you can deep-fry with peanut oil, this cooking technique is bad for cholesterol and negates the oil's health advantages. Go for raw or old-pressed peanut oil.

Olive Oil

Olive Oil has no cholesterol, and it can be the healthiest option for people with high cholesterol. Extra-virgin olive oil, the least processed type of olive oil is the best. Go with the cold-pressed olive oil since it is of the highest quality because the temperature is never exceeded during the pressing process. Olive oil lacks anti-inflammatory qualities, and it can be used for medium-heat cooking or salad dressing.

Chia Seed Oil

This oil contains a high amount of heart-healthy omega-3 fatty acids. The oil is an ideal choice for mild sautéing, pasta, and salads because of its extremely high smoke point and bland flavour. Notably, raw chia seeds contain an ample amount of fiber, but the oil does not. Therefore, you shouldn't rely on chia seed oil to satisfy your demand for fibre.

Avocado Oil

Avocado oil has the highest concentration of monounsaturated fats, which provide anti-inflammatory, antioxidant, and heart health advantages. Additionally, it has an ample amount of healthy antioxidants like lutein that the body cannot naturally make. Lutein is good for the eyes and promotes eye health. So, people with eye problems can add avocado oil to their diet.

First published: 8 January 2023, 18:38 IST