Wisely Choosing Oil for Cooking for Health

Oil is one of the main ingredients for cooking. However, don't make the wrong choice. Each type of oil contains nutrients that affect health. Now, when shopping consumers can see different rows of oil. Almost all types of oils used for cooking are vegetable oils. Choosing the right oil can help health conditions including controlling cholesterol levels, improving heart health, losing weight, and others. Here are some types of oil that are often used in Indonesia:

Coconut oil

Coconut oil has a pleasant aroma and is durable at room temperature, so it is also widely used for baking cakes or other types of food. Coconut oil contains 90 percent of saturated fat, which risks increasing levels of Low Density Lipoprotein (LDL) or better known as bad cholesterol. As a result, the risk of heart disease will increase too. Unlike ordinary coconut oil, there is also VCO coconut oil. The positive benefits of VCO (Virgin Coconut Oil) coconut oil are antioxidant content and also increase High Density Lipoprotein (HDL) or good cholesterol higher than other oils. This antioxidant has the potential as a health heart because it plays a role in preventing the formation of plaque in the walls of blood vessels. In other words, antioxidants play a role in preventing cavities from narrowing. However, we need to be careful when choosing coconut oil, whatever its type because coconut oil which is now marketed has gone through various production processes that can damage the antioxidant content and other beneficial substances. Furthermore, the use of coconut oil is not recommended for routine use as the contents are not considered as good as other types of oils in maintaining a healthy body.

Palm oil

Palm oil contains palmitic acid, including saturated fatty acids, this content which has the potential to increase LDL levels and all types of cholesterol. However, its effect on cardiovascular disease is still debated in the medical world. On the other hand, palm oil is also known to contain oleic and linoleic acids which are classified as unsaturated fatty acids, as well as vitamins A and E as antioxidants. Vitamin E in palm oil consists of tocotrienol, which functions to prevent the action of cholesterol forming enzymes.

Kanola Oil

Low canola oil content of saturated fatty acids is only about 7 percent. This oil is also high in the content of unsaturated fatty acids, vitamin E compounds tocopherol and other substances, which are believed to protect the heart. Research on diets with canola oil shows a decrease in cholesterol levels, compared with higher oil consumption of other saturated fatty acids.

Olive oil

Olive oil has five to ten times more healthy fat that we need, compared to coconut oil. These healthy fats include double chain unsaturated fatty acids and single chain unsaturated fatty acids. This is likely related to the ability of olive oil to suppress LDL levels as bad cholesterol, improve hyperlipidemia (high cholesterol, total and triglyceride levels), and prevent hypertension, according to a study. Regular consumption of olive oil can also prevent strokes. Not only prevent cardiovascular disease, olive oil is also believed to help overcome other conditions such as reducing the risk of breast cancer, acute pancreatic inflammation, liver disorders, and intestinal inflammation. This oil is also likely to support mental health by suppressing depression, while preventing the development of Alzheimer's disease or senility. To get the most benefits from olive oil, it is recommended to consume at least two tablespoons or about 23 grams every day. Add olive oil when sauteing vegetables, salad mixes, or polish meat instead of butter. It is important to choose the right oil by considering the nutritional content. When buying, read the packaging label carefully. If you have certain health conditions, consult your doctor or nutritionist for the best advice.

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