Healthy oils are the oils which are naturally free of trans fat, cholestrol and low in saturated fats. These oils can be used in various methods of cooking and is considered healthy for consumption. Selection of oils which are more stable and do not get oxidised while cooking is very important. Saturated fats contain single bond in fatty acid molecules, Mono unsaturated fats contain one double bond and Poly unsaturated fats contain two or more bonds in fatty acid molecules.
This is a kind of fat which contains fatty acids mainly from animal products and few sources of vegetable products. Some of examples include butter, lard, meat fat, palm oil and coconut oil. Saturated fats are considered to raise the cholestrol level in blood.
Un Saturated Fats
These kind of Fats are liquid in nature at room temperatures. Unsaturated fats come from mainly plant products and a few animal products. Some examples of unsaturated fats include peanut oil, olive oil, avacado oil etc.
Healthy oils for health life
Coconut oil contains 90% of saturated fats in it. This condition makes it heat resistant. Coconut oil is rich in Lauric acid which can kill pathogens and improve cholestrol. The oil is considered in improving metabolism as it is fastly absorbed internally. Coconut oil contains 92% of saturated fat, 6% of Mono unsaturated fat and 1.6% Poly unsaturated fats.
Butter was considered to be the culprit behind heart ailments until recent past. How ever studies has proven that consumption of Real butter is healthy. Butter is nutrious and tasty. It contains vitamins A, E and K. Butter also contains significant amounts of conjugated linoleic acid (cla) and butyrate which are essentail for the body. Butter contains 68% of saturated fats, 28% of Mono unsaturated fats and 4% of poly unsaturated fats.
Olive oil is the best oil for a healthy heart. Olive oil is considered to raise the HDL Cholestrol and lower the LDL Cholestrol. This oil has nutritional value and antioxidant properties. Olive oils contain 14% of saturated fats, 75% of Mono unsaturated fats and 11% of Poly unsaturated fats.
Avacado oil is also a healthy oil which has equalent qualities to that of Olive oil. Avacado oils contain more mono saturated fats with some poly unsaturated and saturated fats.
Fish oil is not advisable for cooking as it is high in Poly unsaturated fats. Cod liver oil from fish is considered as a healthy oil as it contains Omega 3 fatty acids which include EPA and DHA. it is also rich in vitamins like A and D3. Daily intake of fish oil as per the RDA helps to maintain a healthy heart for a healthy living.