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

There are four types of heart-protective vegetable oils in the kitchen that not only enhance the flavor of dishes but also benefit your health. This is especially important given the rising rates of cardiovascular disease.

Replacing harmful fats, such as animal fat, with beneficial fats from four types of plant-based oils protects the cardiovascular system, helps improve blood lipid levels, lowers "bad" LDL cholesterol, and reduces inflammation, according to the American website Eating Well .

Sunflower oil helps lower harmful cholesterol and reduce the risk of atherosclerosis.

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Here are 4 types of heart-healthy vegetable oils that every household should have in their kitchen:

Extra virgin olive oil

Extra virgin olive oil is extracted from olives using the cold-pressing method, retaining many beneficial bioactive compounds such as polyphenols.

Numerous studies have concluded that consuming olive oil, especially extra virgin olive oil, may reduce the risk of cardiovascular disease. One study published in the journal BMC Medicine found that using olive oil 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 antioxidants polyphenols in olive oil protect the endothelium of blood vessels.

Extra virgin olive oil is commonly used for salad dressings, cooking at low to medium temperatures, or drizzling over dishes after cooking. Experts recommend replacing some animal fats with extra virgin olive oil.

Rape oil

Canola oil, made from rapeseed, has a relatively high content of beneficial fats. Many studies show that canola oil helps improve cardiovascular indicators and contributes to reducing the risk of atherosclerosis.

Canola oil can be used for stir-frying, grilling at medium temperatures, or in salad dressings. When buying, people should choose cold-pressed or minimally refined canola oil.

Sunflower oil

High-oleic sunflower oil is defined as oil with an oleic acid content of 75% or higher. Oleic acid is a monounsaturated fat.

When this type of fatty acid enters the body, it alters the composition of lipoproteins in the blood in a beneficial way. Lipoproteins function to transport cholesterol and triglycerides in the blood to the body's cells. The result is a reduction in harmful cholesterol and a decrease in the risk of atherosclerosis.

Avocado oil

Avocado oil is made from the flesh of the avocado fruit. This type of oil is increasingly popular because of its high and stable content of beneficial fats when cooked at high temperatures. The nutrients in avocado oil can help lower cholesterol and improve cardiovascular health. Furthermore, avocado oil is rich in oleic acid and vitamin E. Avocado oil has a high smoke point, making it suitable for high-heat baking, pan-frying, or sautéing, according to Eating Well .

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