9 types of cooking oils that can be healthy for high cholesterol

Oil is an essential ingredient in everyday cooking. Frying vegetables, cooking pulses or curries, or making salads requires more or less oil. However, if you have high cholesterol levels in your blood, it is important to be a little careful when choosing cooking oil. Because not all oils are equal for the body. Some oils are high in unsaturated fats that are beneficial for heart health. On the other hand, some oils are high in saturated fats, which can increase 'bad' cholesterol or LDL if consumed in excess.

According to nutritionists, there is no need to completely eliminate oil if you want to control cholesterol. Rather, it is important to choose the right type of oil and use it in moderation. Nutritionists have identified 9 types of oils that may be relatively good for heart health.

1. Extra virgin olive oil

It is rich in monounsaturated fats and polyphenols. These components may play a role in reducing inflammation and maintaining good heart health. It can be used in salads, vegetables, and in low-heat cooking.

2. Avocado oil

Avocado oil contains heart-healthy monounsaturated fats and vitamin E. It can help lower LDL and maintain good cholesterol, or HDL. It can be used in frying, baking, roasting, and salads.

3. Linseed oil

Cold-pressed flaxseed oil contains a plant-based omega-3 fatty acid called alpha-linolenic acid, or ALA. It may help with heart health and cholesterol metabolism. However, it is best to use this oil in cooked foods or salads rather than in high-temperature cooking.

4. Walnut oil

It contains omega-3 fatty acids, polyphenols, and antioxidants. It can be used in salads, dips, or low-fat dishes.

5. Canola oil

Canola oil is relatively low in saturated fat. It also contains monounsaturated fats and omega-3 fatty acids. It can be used for everyday cooking, baking, grilling, and light frying.

6. Sesame oil

Sesame oil contains antioxidants like sesamol and sesamin. These can help maintain healthy cholesterol levels and protect LDL from oxidative damage. It can be used to enhance the flavor of salads, dips, and various dishes.

7. Coconut oil

Coconut oil requires some caution. Although it contains medium-chain triglycerides, it is high in saturated fat. As a result, it can increase LDL cholesterol. Therefore, nutritionists recommend using coconut oil in moderation rather than as the main cooking oil.

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8. Peanut oil

Peanut oil contains monounsaturated fats and vitamin E. It can help lower total cholesterol and LDL, while also having a relatively low risk of lowering HDL. It can be used for frying, grilling, and stir-frying.

9. Sunflower oil

High-oleic sunflower oil is high in monounsaturated fats. Using it instead of saturated fat oils can help lower LDL and triglycerides.

However, no oil should be used excessively. It is especially recommended not to heat or reuse the same oil repeatedly at high temperatures. Not only cooking oil, but overall diet, physical activity, and doctor's advice are also important in controlling cholesterol.

Source: Hindustan Times