4 types of heart-protecting vegetable oils you should have in your kitchen

Having 4 heart-protective vegetable oils in your kitchen not only makes your food tastier but also healthier. This is important as the incidence of heart disease increases.

Replacing harmful fats, such as animal fats, with beneficial fats from four types of vegetable oils protects the heart, helps improve blood lipid index, reduces "bad" LDL cholesterol and reduces inflammation, according to the website Eating Well (USA).

Sunflower oil has the effect of reducing harmful cholesterol and the risk of atherosclerosis.

PHOTO: AI

4 types of heart-protecting vegetable oils that every home should have in the kitchen include:

Extra virgin olive oil

Extra virgin olive oil is extracted from olives by cold pressing, retaining many beneficial biological compounds such as polyphenols.

A growing body of research suggests that consuming olive oil, especially extra virgin olive oil, may reduce the risk of heart disease. A study published in the journal BMC Medicine found that olive oil consumption improved several cardiovascular risk factors, such as obesity and high blood pressure.

Extra virgin olive oil contains oleic acid, a beneficial fatty acid that helps lower “bad” LDL cholesterol. Additionally, the powerful antioxidant polyphenols in olive oil protect the lining of blood vessels.

Extra virgin olive oil is often used in salad dressings, low-to-medium heat cooking, or drizzled over cooked dishes. Experts recommend replacing some of the animal fat with extra virgin olive oil.

Rape oil

Canola oil is made from rapeseeds, which are high in healthy fats. Many studies have shown that canola oil improves cardiovascular parameters and may help reduce the risk of atherosclerosis.

Canola oil can be used for stir-frying, medium-heat baking, and salad dressings. When buying, people should choose cold-pressed or minimally refined canola oil.

Sunflower oil

High oleic sunflower oil is one that is 75% or more oleic acid. Oleic acid is a monounsaturated fat.

This type of fatty acid, when entering the body, will change the composition of lipoproteins in the blood in a beneficial direction. Lipoproteins have the function of transporting cholesterol and triglycerides in the blood to cells in the body. The result is a reduction in harmful cholesterol and a reduction in the risk of atherosclerosis.

Avocado oil

Avocado oil is made from the flesh of avocados. It is increasingly popular because it is high in healthy fats and is stable when cooked at high temperatures. The nutrients in avocado oil can help lower cholesterol and promote heart health. In addition, avocado oil is rich in oleic acid and vitamin E. Avocado oil has a high smoke point, making it suitable for baking, pan-frying, and high-heat stir-frying, according to Eating Well .

Source: https://thanhnien.vn/4-loai-dau-thuc-vat-bao-ve-tim-mach-can-co-trong-bep-185251115184557132.htm