The macronutrient lipids (aka fats) are divided into two main categories:saturatedand unsaturated.
If there are double bonds within a hydrocarbon chain, it’s an unsaturated fat.
This buildup increases the risk of heart disease, including heart attacks and strokes.
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In addition, monounsaturated fat provides nutrients to help develop and maintain the body’s cells.
Polyunsaturated oils also contribute the antioxidants vitamin E, which most Americans need more of.
These two essential fats have many important functions in the body.
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Oils that provide polyunsaturated fat include soybean, corn, and sunflower oil.
The 20202025 Dietary Guidelines recommend choosing healthy fats, meaning the unsaturated kind.
This means choosing cooking oil that provides unsaturated fat.
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The Best: Olive Oil
What is olive oil?
“Olive oil is simple, natural food.
But chemical solvents are never used in the extraction of any grade of olive oil.”
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What are the nutritional benefits of olive oil?
Theapproved FDA-qualified health claimfor olive oil and cardiovascular health is based on its oleic acid content.
If you want a neutral-tasting oil, choose regular or light-tasting olive oil.
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All types can safely be used for braising, sauteing, baking, and frying.
It can also be used in dressings and marinades.
Olive oil’s average smoke point: 390468F
Is Olive Oil Good for You?
10 Benefits of Eating It
Runner Up: Avocado Oil
What is avocado oil?
Avocado oil is extracted from the flesh of pressed avocados.
It has a mild taste and high smoke point, making it perfect for cooking oil.
Avocado oil, however, can also be used raw.
The oil has a green tint which comes from carotenoids and chlorophyll.
Avocado is typically compared to olive oil as they are both rich in fatty acids, specifically oleic acid.
What are the nutritional benefits of avocado oil?
Because it is high in monounsaturated fat, avocado oil is considered heart-healthy.
It is also high in ALA omega-3 fats, which is an essential fatty acid the body needs.
This oil can also be used in baking recipes as it has that neutral flavor.
This oil comes from the seeds of the safflower plant.
It has a mild flavor and has a high smoke point.
What are the nutritional benefits of safflower oil?
It can also be used in salad dressings as well as for baking.
Safflower oil’s average smoke point:255510F
