Cholesterol Reducing Cooking Oils
Healthy Cooking With Oils
Olive Oil and Vinegar
- Olive Oil and Vinegar Posters by Adamophoto
Click on link to go to poster. Sizes vary from 16" x 11" to 52" x 35"
Healthy Cooking Oils
Finding a healthy cholesterol reducing cooking oil is first being aware of what not to cook with. Avoid using hydrogenated oils (trans-fatty acids). If you are not sure what products have these, read the label. Trans-fats may be monounsaturated or polyunsaturated but never saturated. A trans-fat is the common name for unsaturated fat with trans-isomer fatty acid.
The consumption of trans-fats increases the risk of coronary heart disease. Consumption of trans fats raises the LDL (bad) cholesterol and lowering levels of HDL (good) cholesterol. Health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans-fats from partially hydrogenated oils are more harmful than naturally occurring oils.
More food manufacturers are producing healthier oils for cooking. Crisco introduced its trans-fat free shortening in 2004; it contained fully hydrogenated cottonseed oil. This blend included sunflower oil and soybean oil to soften. This particular formula was discontinued. It was too expensive to produce. Crisco now uses soybean oil, fully hydrogenated palm oil, and partially hydrogenated palm and soybean oils. One tablespoon of trans-fat free shortening contains 110 calories, which is saturated. But it is cholesterol free.
Finding a package that has hydrogenated oil listed without much more does not mean it is trans-fat free. Sometimes the terms "hydrogenated" and "partially hydrogenated" are used interchangeably. If the package clearly states that it contains fully hydrogenated oil, then it will be trans-fat free.
Below is a list of oils with the different fat content. Fat is a high calorie food. There are 9 calories in each gram of fat. All vegetable oils contain 100% fat. But not all oils are bad for your health. Saturated fats increase LDL (bad) cholesterol. This type of fat should be limited to 10% of your diet. Polyunsaturated and monounsaturated fats both have been linked to promoting heart health by modestly increasing HDL cholesterol and helping to lower LDL cholesterol. Replacing saturated fat and trans-fats with foods containing mainly monounsaturated and polyunsaturated fats may help to protect you against heart disease.
The copyright to this article is owned by Sandy Mertens (sandyspider). Permission to republish this article in print or online must be granted by the author in writing. (You can, however, freely use the opening introduction and photo with a link to the article here on HubPages to read the remainder of the article.)
Which Ones are Cholesterol Reducing Cooking Oils?
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