Many people think that oil should be avoided for health, especially the cardiovascular system. However, unlike animal oils, vegetable oils derived from plants have beneficial effects on your health. The taste and flavor are also good, making the dishes even more delicious. Here are three healthy oils rich in unsaturated fatty acids.
Olive oil, made by squeezing the flesh of olives, is rich in unsaturated fatty acids, which helps prevent cardiovascular disease. This is because unsaturated fatty acids play a role in releasing blood cholesterol from the body, which interferes with the flow of blood. In particular, biophenol in olive oil has a strong antioxidant effect to prevent aging. Olive oil is divided into extra virgin (less than 0.8%) and virgin (less than 2%) depending on its acidity, and extra virgin tastes better. However, it’s good to be careful when using extra virgin olive oil for frying.
Grapeseed oil is an oil made by pressing grape seeds. It is also rich in unsaturated fatty acids, especially monounsaturated fatty acids. This prevents the oil from becoming rancid at room temperature (a phenomenon in which the oil meets the air and changes its taste, color, and flavor). It also contains catechins, preventing the oxidation of oil and preventing rancidity. It helps relieve diabetes and improve obesity. According to the International Journal of Food Science and Nutrition, obese women who ate grapeseed oil decreased their insulin resistance and reduced fat.1 When insulin resistance is reduced, sugar in the blood is absorbed well by the body, lowering blood sugar and reducing weight.
It is oil pressed and extracted from rapeseed flower seeds. Canola oil has less saturated fat than other oils. Most of canola oil is composed of unsaturated fatty acids, and it is particularly rich in linolenic acid, a type of unsaturated fatty acid. Linolenic acid helps prevent various diseases such as aging blood vessels and hardening of the arteries. Studies have shown that consuming canola oil in diabetics can help control blood sugar. Canola oil is more heat stable than other oils. However, overheating can increase trans fat, so be careful.