4 types of healthy cooking oils

Most cooking oils have similar calorie content, about 120 calories per tablespoon. Different oils have different nutritional profiles, especially fat. While some are high in healthy fats, others are low in healthy fats, according to the nutrition and health website Eat This, Not That! (USA).

Olive oil is rich in oleic acid and vitamin E which are beneficial for health.

Cooking oils that are high in healthy fats include:

Extra virgin olive oil

Extra virgin olive oil is rich in heart-healthy monounsaturated fats. The main monounsaturated fat in olive oil is oleic acid.

Numerous studies have shown that oleic acid has anti-inflammatory effects. Additionally, the vitamin E in olive oil is an antioxidant and has been shown to reduce the risk of many diseases.

Avocado oil

Avocado oil is extracted from avocados. It is suitable for high-temperature cooking, such as frying. It is also used in sweet and savory cakes and pastries because of its distinctive flavor.

Similar to olive oil, avocado oil is high in oleic acid. Some research evidence suggests that including avocado oil in your daily diet can help lower triglycerides and “bad” LDL cholesterol. High levels of LDL cholesterol can increase your risk of heart problems.

Sunflower oil

Sunflower oil is high in healthy fats, making it considered healthier than many other cooking oils. However, it is important to note that these healthy fats are predominantly omega-6 fatty acids. Omega-6 is essential for the body, but too much can lead to inflammation and a number of health problems.

Sesame oil

Sesame oil is less commonly used in cooking than the other three oils. However, it is still a very healthy oil, containing high levels of antioxidants. Thanks to that, sesame oil has anti-inflammatory properties and helps reduce the risk of cardiovascular health problems, such as atherosclerosis. Some studies even show that sesame oil can help reduce the discomfort associated with osteoarthritis, according to Eat This, Not That!.

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