7 BEST COOKING OIL FOR A HEALTHY HEART

Something that we can call healthy is something that has a high nutritional value and provides all the nutrients mandatory for a healthy lifestyle. Healthy is a lifestyle that most of the people opt for nowadays. What do you mean by mandatory nutrients? The amount of fat, fiber, carbohydrate, proteins, vitamin, mineral, calcium, etc. People are getting more and more serious about their health and body issues. Cooking oils are a crucial part of health as everything we eat are made in oils. Oils that we use determine the type of our lifestyle as the food that we eat everyday contributes to the most part of the food.

The oils that we use are extracted from a wide range of seeds, nuts, legumes, plant fruits and grains, resulting in a large variety of oils. Oils that are mostly recommended for a healthy heart consist of Olive oil, Canola oil, Avocado oil, Sunflower oil, Walnut oil, Flaxseed oil and Sesame oil.

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CANOLA OIL

Canola oil is a vegetable oil made from crushed canola seeds and rapeseeds. The oil is of light yellow colour and neutral in taste. This oil is high in energy i.e. calories and has a high ratio of monounsaturated fatty acids, it contains high amount of anti-oxidant vitamin E. It helps in lowering the bad cholesterol and increase the good cholesterol in the blood.

CANOLA OIL FOR A HEALTHY HEART

NUTRITIONAL VALUE

  • Total fat- 4.5g

Saturated fat-0.5g

Polyunsaturated fat-0.6g

Monounsaturated fat-3.2g

  • Total carbohydrates-0g

Dietary fiber-0g

Sugar-0g

  • Protein-0g
  • Cholesterol-0g

OLIVE OIL

Olive oil is a liquid fat obtained from the fruits named olives. It is rich in healty monounsaturated fats, it contains omega-6 and omega-3. This oil contains a large amount of antioxidants, contains nutrients that fight inflammation, protective against heart diseases, helps in weight loss, reduce the risk of type 2 diabetes, have anti-cancer properties and has antibacterial properties.

OLIVE OIL FOR A HEALTHY HEART

NUTRITIONAL VALUE

  • Total fat-4.5g

Saturated fat-0.6g

Polyunsaturated fat-0.5g

Monounsaturated fat-3.3g

  • Total carbohydrates-0g

Dietary fiber-0g

Sugar-0g

  • Protein-0g
  • Cholesterol-0g

AVOCADO OIL

It is an oil extracted out of the avocado fruit which is known as ‘Persea Americana’. It contains calories and fat in the right amount. It has multiple antioxidants, litein, vitamin A and vitamin E, prevents bloating, skin problems, helps in healing wounds, improves hair growth, prevents bloating, helps keeping the heart healthy. It contains omega-9 and omega-6, fatty acid which is are healthy fats.

AVOCADO OIL FOR A HEALTHY HEART

NUTRITIONAL VALUE

  • Total fat-14g

Saturated fat-2g

Polyunsaturated fat-2g

Monounsaturated fat-10g

  • Total carbohydrates-0g

Dietary fiber-0g

Sugar-0g

  • Protein-0g
  • Cholesterol-0g

SUNFLOWER OIL

Sunflower oil is the oil made from the seeds of the sunflower. It is amber in colour and has a mild and pleasing taste. It contains linoleic acid, monounsaturated and polyunsaturated fats, vitamin E and vitamin K. This oil helps improve the health of the heart, boosts energy levels, protects the skin from aging, strengthens the immune system, lowers cholesterol in the blood, protects against Asthma.

SUNFLOWER OIL FOR A HEALTHY HEART

NUTRITIONAL VALUE

  • Total fat-4.5g

Saturated fat-0.5g

Polyunsaturated fat-1.8g

Monounsaturated fat-2g

  • Total carbohydrates-0g

Dietary fiber-0g

Sugar-0g

  • Protein-0g
  • Cholesterol-0g

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SESAME OIL

Sesame oil is derived from sesame seeds. It has a nutty aroma and taste and is one of the earliest known crop based oil. This oil is free of toxic components and cintains unsatursated fatty acids, rich in fibre. It contains high antioxidants, anti-inflammatory properties, good for heart, cintrol blood sugar, treats arthritis, heal wounds and burns, improves sleep quality and lowers blood pressure.

SESAME OIL FOR A HEALTHY HEART

NUTRITIONAL VALUE

  • Total fat-4.5g

Saturated fat-0.6g

Polyunsaturated fat-1.9g

Monounsaturated fat-1.8g

  • Total carbohydrates-0g

Dietary fiber-0g

Sugar-0g

  • Protein-0g
  • Cholesterol-0g

WALNUT OIL

Walnut oil is produces from the walnuts that are pressed until oil iss extracted from the nuts.It is a golden brown oil that has a sweet, nutty flavour. It contains vitamin K , vitamin E and Choline Phosphorus Zinc. It is largely composed of polyunsaturated fatty acids, linolenic acid and omega-6 and omega-3. This oil helps prevent hair loss, manages blood sugar, promotes acne-free skin, treats depression, enhance brain health.

WALNUT OIL FOR A HEALTHY HEART

NUTRITIONAL VALUE

  • Total fat-13.6g

Sturated fat-1.24g

Polyunsaturated fat-8.61g

monounsaturated fat-3.1g

  • Total carbohydrates-og

Dietary fiber-0g

Sugar-0g

  • Protein-0g
  • Cholesterol-0g

FLAXSEED OIL

Flaxseed oil is extracted from the seeds of the flax plant. It is also known as linseed oil and is a pale yellow oil. It is composed of omega-3, omega-6 and omega-9, healthy fatty acids, vitamin B1, B2, B3 and B5, calcium, magnesium, zinc. This oil is loaded with nutrients, reduce the risk of cancer, improves cholesterol, lowers blood pressure, help treat constipation and diarrhea, benefit heart health, helps reduce prostate problems and inflammation.

FLAXSEED OIL FOR A HEALTHY HEART

NUTRITIONAL VALUE

  • Total fat-13.6g

Saturated fat-1.28g

Polyunsaturated fat-8.98g

Monounsaturated fat-2.75g

  • Total carbohydrates-0g

Dietary fiber-0g

Sugar-0g

  • Protein-0g
  • Cholesterol-0g

These are the 7 best oils with the highest nutritional values and good for a healthy heart. All of these oils are considered a healthy choice for a healthy heart. Remember living healthy is a choice. Never exploit this body as this is your home and only you can worship it.

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