Which cooking oil is the healthiest? How to choose the right oil for those with cholesterol?

How much of each oil can be consumed? These are some of the many questions we have about cooking oils. I'll try and answer some for you. No Oil Can Be Termed 'Healthiest' Firstly there is no !articular oil which could be termed as 'the healthiest oil'. "ach oil has its own merits and demerits. #ils can be classified under four categories as !er their fat content$ saturated unsaturated monounsaturated and !olyunsaturated. %nsaturated oils are more beneficial and healthier. Saturated Oils Also Have Benefits &aturated fat contains triglycerides 'the com!onent that affects your cholesterol levels( that could clog your arteries. &aturated oils however are not your enemies. )oconut oil contains saturated fats but is good for your hair and skin. *hee also contains saturated fats but is beneficial if taken within limits. #ther oils that contain saturated fats are !alm oil and kernel oil. Monounsaturated and Polyunsaturated Fats +onounsaturated fats and !olyunsaturated fats are heart friendly as they contain good cholesterol or H,- 'high density li!o!rotein(. #f the vegetable oils monounsaturated oils work the best on cholesterol levels. #live oil !eanut oil and mustard oils are monounsaturated oils. The third ty!e of fat is the !olyunsaturated fat. These contain omega . and omega / fats. Whole sources of !olyunsaturated fats are the best. &ources of these are fla0 seeds walnuts and oily fish. Here are some facts about commonly used oils in Indian cooking$ Groundnut Oil *roundnut oil has a near1!erfect ratio of saturated monounsaturated and !olyunsaturated fats. ,iets that include groundnut oil are effective in !rotecting against heart disease as com!ared to most oils.

*roundnut oil contains natural antio0idants that !revent formation of free radicals and !rotect us from various cancers. It also hel!s reduce cholesterol levels. It lowers the bad cholesterol in our body without lowering the good cholesterol. *ood cholesterol is H,- 'high density li!o!rotein( that trans!orts cholesterol back to the liver and !revents blockages. 2ad cholesterol is -,- 'low density li!o!rotein( that trans!orts cholesterol to tissues and arteries causing blockages. Sesame Oil &esame #il is of two kinds 1 refined and unrefined. #rganic unrefined sesame oil adds an ama3ing flavour to food. &esame oil is rich in mono and !olyunsaturated fatty acids. &esame oil contains fat soluble antio0idants that !revent formation of free radicals. It has cholesterol lowering !ro!erties too. &esame oil hel!s !eo!le with an0iety nerve and bone disorders. It also im!roves circulation im!roves immunity and hel!s ease digestive !roblems like flatulence consti!ation and irritable bowel syndrome. If used regularly sesame oil hel!s combat stress tension nurtures the nervous system relieves fatigue cures insomnia and im!roves vitality. &esame oil will also !rotect you from cancer. &ince it is a rich source of calcium it hel!s those with arthritis and 4oint !ain. Sunflower Oil &unflower oil is high in the essential vitamin " and low in saturated fat. &unflower oil refined or unrefined is heart friendly. It lowers cholesterol levels as it contains the right amounts of !olyunsaturated and monounsaturated fatty acids. Safflower Oil &afflower oil is high in !olyunsaturated fats. It has !ro!erties which hel! in reducing weight. In addition they hel! in the strengthening of the cell membranes thus !reventing the entry of to0ins. This aids in boosting immunity. &afflower oil reduces cholesterol levels too thus reducing the risk of cardiovascular diseases. &afflower oil is also recommended to diabetic !atients as it reduces blood sugar

levels. This oil also hel!s ease !remenstrual sym!toms. Choose The i!ht Oil 5lways remember that oils are better cold !ressed and organic rather than refined. 6efining them reduces their health !ro!erties. There is no one 'best cooking oil'7 each has their own benefits and drawbacks. &im!ly choose the one that works best for you. 5void trans fats. Hydrogenated vegetable oil contain trans fats. These elevate cholesterol levels !utting your heart at risk.