Cooking Oil 101


Cooking oils have a reputation of being unhealthy and mainly useless. These are the liquid fats used to add flavor to your food and to stop it from drying up over time. One must not deem that possessing fats means that oils are not of any use nutritionally. If you choose your oil with wisdom you can end up alluring your taste buds as well as with an unclogged heart and an unstretched waist.

Oils do not only contain fats that are poor for your health but they also contain fats that are considered good for human body. One of which is monosaturated fats that help to reduce your cholesterol level and increase the good cholesterol’s in the body which are called ‘high-density lipoprotein cholesterol. Polyunsaturated fats are another useful kind for the body. These lower over all cholesterol levels and also not increase HDL cholesterol. For example Canola, flaxseed, peanut, olive and sunflower oil.

However bad fat types are saturated and trans fats. These increase the overall cholesterol levels of the body. These consist of animal products. Such as hard margarine, solid vegetable shortening, butter, coconut and palm oil.

Hence, if you take good care and avoid some of the oils and substitute their use with some others you can still enjoy tasty and robust meals all the time without having to worry much about the health issues related often with the use of oil containing food.

What needs doing is using some oils that are relatively healthy and avoid non healthy ones. And also use oils moderately that is their use be kept in check.



Some oils are good for your health as they raise the levels of good cholesterols in the body. Though good but this kind of oils should also be used in moderation. Only the recommended serving size mentioned on the labels be used.

Flaxseed oil containing omega-3 fatty acids is deemed as healthy. These are affiliated with increasing  heart-health. Other oils containing monounsaturated fats include canola, soyabean and olive oil. These have cholesterol-lowering benefits in moderate usage.



Oils such as peanut oil which can be used when cooking is carried out at very high temperatures, are beneficial for health but also contain high saturated fats. Such oils are healthful if used off and on only. Other examples are safflower, sunflower and corn oils.

These oils provide omega-6 fatty acids that protect the heart but also contain high levels of saturated fats.



Some oils you use for cooking are not at all healthy for you as they contain high percentages of saturated fats that are unhealthy for the body. Such oils are coconut, cottonseed  and palm kernel. Coconut oil is often used by restaurants.

Some oils help you enjoy the delicious dishes without damaging the heart. But you must choose heart healthy oils that have unsaturated fats and are driven from plant sources like canola, soyabean and virgin olive oil. These will curtail body inflammation,decrease cholesterol that are not good for the body and also improve rhythms of your heart.