Low fat lifestyles

Healthy Cooking Oils

A fair amount of fat is essential for a healthy and well-balanced diet. Choosing the right kinds fat to add to your recipes can boost overall health and lower the risk of heart disease. Avoid oils with saturated fat, the fat found in many animal products including fatty meat, full-fat dairy, and many processed foods. Instead, choose monounsaturated and polyunsaturated oils that have fats derived from natural sources.

Saturated Fats:

• Usually solid at room temperature
• Body has difficulty processing, often leading to increased body fat storage
• Raise bad cholesterol (LDL)
• Often overly processed (hydrogenated)

Monounsaturated/Polyunsaturated Fats:

• Usually liquid at room temperature
• Body needs these fats to function properly
• Raise healthy cholesterol (HDL)
• Contain other healthy ingredients such as Vitamin E and essential fatty acids
• Usually derived from natural sources

Avoid cooking with these fats:

• Butter
• Margarine
• Shortening
• Mayonnaise
• Lard

*Canola oil - Contains essential acids and fats for your health. It also has the highest amount of monounsaturated fat. Canola oil has a mild, neutral taste that is perfect for cooking any types of food or for baking.

*Olive oil - Contains phytochemicals to help fight cancer. It has a mild, unique taste that lends itself to flavorful cooking.

*Cooking spray - Contains canola oil and contributes a negligible amount of fat and calories in a one-second spray. It is ideal for low-fat cooking.

Remember that smoke point is the stage of cooking when the heated fat begins to release smoke and a pungent odor, both of which can ruin the food being prepared. When a food has a higher smoke point, it is better for frying. Healthier fats tend to have lower smoke points.