Cooking oil is something most of us use every day, whether it is for sautéing vegetables, making dal, preparing a curry, or dressing a salad. But when you have high cholesterol, the type of oil you choose matters. Some oils are rich in heart-healthy unsaturated fats, while others contain higher amounts of saturated fat that can raise LDL, or ‘bad’, cholesterol, when consumed in excess. However, you do not have to stop using oil altogether. Instead, choosing the right variety and using it in moderation can help make your overall diet more heart-friendly.
Extra virgin olive oil is rich in monounsaturated fats and polyphenols. Use it for salads, vegetables, and light sautéing. Coconut oil needs a little more caution. it is also high in saturated fat and can raise LDL cholesterol While its medium-chain triglycerides are metabolized relatively quickly and it may increase HDL cholesterol. So, Kedia recommends using it in moderation, rather than as your primary cooking oil. Peanut oil is rich in monounsaturated fats and vitamin E. It works well for sautéing, grilling, and stir-frying. High-oleic sunflower oil contains more monounsaturated fat and may be a better choice than oils high in saturated fat. Research published in the Journal of the American Dietetic Association found that replacing saturated-fat-rich oils with sunflower oil could help lower LDL cholesterol and triglycerides. However, avoid repeatedly heating or reusing any cooking oil. (Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)
Research published in Evidence-Based Complementary and Alternative Medicine in 2015 also found that olive oil may help improve cholesterol levels. A 2010 study published in the Journal of Food Science found that peanut oil had cardiovascular-protective properties and could reduce total and LDL cholesterol without lowering HDL.
“These fight inflammation and improve heart health,” says Kedia.
