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Give Love to Your Heart This Valentine’s Day
Despite what you may have heard, fat isn’t all that bad. It serves various functions such as aiding cell growth, protecting your organs, and playing a role in nutrient absorption, according to the American Heart Association (AHA). Our bodies require fats in order to absorb certain fat-soluble nutrients such as vitamins A, D, E, and K, along with beta-carotene.
Fat also contributes to satiety, or a sense of fullness, after a meal. According to the Mayo Clinic, the body processes fats, along with proteins, more slowly than carbohydrates, and this can help you feel fuller and support a healthy weight.
But just be sure you’re choosing the right oil. The AHA recommends swapping those with saturated fat for those high in healthy monounsaturated and polyunsaturated fat, which can help reduce the risk for heart disease.
Heart-healthy oils are those that are high in unsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease. Here are some of the best heart-healthy oils:
Olive Oil:
– Why it’s healthy: Rich in monounsaturated fats and antioxidants, olive oil is known to reduce inflammation and improve heart health. Olive oil is considered healthy due to its nutrient composition and health-promoting properties, particularly when it is extra virgin olive oil.
– Rich in Healthy Fats: Olive oil is high in monounsaturated fats, particularly oleic acid, which can help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), promoting heart health.
– Packed with Antioxidants: Extra virgin olive oil contains polyphenols and vitamin E, which are antioxidants that protect cells from oxidative stress and inflammation, reducing the risk of chronic diseases.
– Anti-Inflammatory Properties: Compounds like oleocanthal in olive oil have anti-inflammatory effects like ibuprofen, which can help reduce inflammation associated with conditions like arthritis and cardiovascular disease.
– Supports Heart Health: Studies show that olive oil can lower blood pressure, reduce arterial stiffness, and decrease the risk of heart disease and stroke.
– May Protect Against Chronic Diseases: Regular consumption has been associated with a lower risk of type 2 diabetes, Alzheimer’s disease, and certain cancers due to its anti-inflammatory and antioxidant properties.
– Improves Gut Health: Olive oil supports the gut microbiome by promoting the growth of beneficial bacteria and aiding in digestion.
– Beneficial for Brain Health: The antioxidants and healthy fats in olive oil may protect brain cells from aging and support cognitive function.
– Weight Management: Despite being calorie-dense, olive oil can promote satiety and aid in weight management when consumed in moderation.
– Best uses: Ideal for salad dressings, drizzling, and low-heat cooking.
To maximize its health benefits, use extra virgin olive oil (EVOO), as it is the least processed and retains the highest levels of antioxidants and nutrients.
While Olive Oil maybe seem to be the superior, many other oils provide valuable health benefits and specific purposes in cooking methods and recipes.
Avocado Oil:
– High in monounsaturated fats and vitamin E, avocado oil supports heart and skin health.
– Best use: Suitable for high-heat cooking, sautéing, or grilling due to its high smoke point.
Canola Oil:
– Contains a good balance of omega-3 and omega-6 fatty acids and is low in saturated fat.
– Best use: Great for baking, frying, and sautéing.
Flaxseed Oil:
– Packed with omega-3 fatty acids, which are essential for heart health and reducing inflammation.
– Best use: Use in salad dressings, smoothies, or as a finishing oil; not suitable for cooking due to low smoke point.
Walnut Oil:
– Contains omega-3 fatty acids and polyunsaturated fats, which help improve cholesterol levels.
– Best use: Perfect for salad dressings or drizzling over finished dishes.
Grapeseed Oil:
– High in polyunsaturated fats and vitamin E, making it good for cholesterol balance.
– Best use: Versatile and good for sautéing, baking, or salad dressings.
Sesame Oil:
– Contains polyunsaturated and monounsaturated fats and antioxidants like sesamol.
– Best use: Great for stir-frying or as a finishing oil for flavor.
Sunflower Oil:
– High in vitamin E and low in saturated fats, helping improve heart health.
– Best use: Best for high-heat cooking like frying or roasting.
Tips for Choosing and Using Oils:
– Opt for cold-pressed or extra virgin varieties for higher nutrient content.
– Store oils properly in a cool, dark place to prevent oxidation.
– Rotate oils for a variety of nutrients and flavors.
Oils to Avoid:
Coconut Oil:
Coconut oil, which is solid at room temperature, is composed of roughly 90% saturated fat, however, some believe that not all saturated fats are equivalent. Coconut oil has a high amount of medium-chain fatty acids, which are harder for the body to convert into stored fat. Studies have found that coconut oil can significantly increase HDL (healthy) cholesterol levels, although not all studies have come to this same conclusion.
Partially Hydrogenated Oils:
The primary source of unhealthy trans fats in a person’s diet is partially hydrogenated oil, which can be found in processed foods. These artificial trans fats are created through an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Trans fats have been linked to cardiovascular disease and Alzheimer’s disease. To check for “hidden” trans fat in a product, be on the look out for the words “partially hydrogenated vegetable oil” on the ingredient list.
Palm Oil:
Palm oil is composed of roughly equal parts saturated fat and unsaturated fat. Because it’s semisolid at room temperature, it’s often used in processed foods in place of partially hydrogenated which is not necessarily a bad thing, considering it contains less saturated fat than butter and contains no trans fats. However, palm oil shouldn’t be a go-to for cooking, especially when you can easily opt to use oils with lower levels of saturated fat. People with diabetes should pay close attention to their saturated fat consumption (since they are at a higher risk for heart disease).
Brenda Gridley, CSP, RDN
Brenda is originally from Los Angeles, CA where she attended California State University of Los Angeles for her under graduate degree in Nutritional Science. She began her career with Kaiser Permanente in 2004. Throughout her professional development, she has worked in Cardiology and open heart surgery, Renal/Dialysis, organ transplants and Oncology, including chemotherapy, radiation and head and neck. Brenda has extensive experience with weight management programs, including Bariatric and finally Eating disorders and mindful eating. She went on to specialize in the Pediatric population and has maintained her Certification in Pediatric Nutrition since 2011. Areas she has managed include pediatric and neonatal intensive care units where she was responsible for individualizing therapeutic diets and alternate nutrition support based on specific metabolic needs, medical conditions, and cultural preferences.
Her passion for nutrition was developed at a young age and reared by her grandmother who always instilled the importance of a healthy diet and active lifestyle. When her grandmother became ill, Brenda became aware of the impact nutrition plays in disease prevention and maintaining overall mind and body health. She cared for grandmother until she passed and has made it her goal to help others achieve their full “nutrition potential” with using a culturally sensitive holistic approach.
She is married with two beautiful daughters and in her spare time she enjoys watching movies with her children, experimenting with new recipes, reading mystery novels, running and Yoga.
Please ask your Ironwood Cancer & Research Centers provider for a referral to see our dietary counselors.