Oils commonly used in daily life can be divided into two categories: animal fats and plant oils. So, when it comes to choosing cooking oil, which one is healthier?
Animal Fats
Generally speaking, animal fats have higher levels of saturated fatty acids. Regular consumption of animal fats can increase cholesterol levels in the blood, leading to hyperlipidemia. Cholesterol can also deposit on the walls of blood vessels, reducing their elasticity and increasing the risk of atherosclerosis. Therefore, frequent consumption of animal fats is not the best choice for a healthy diet.
Saturated Plant Oils
Oils like coconut oil and palm oil also contain high levels of saturated fatty acids. Regular consumption of these oils can elevate blood cholesterol levels, so their intake should be reduced in the diet.
Monounsaturated Fats
There is a type of fat called monounsaturated fats found in plant oils such as peanut oil, rapeseed oil, and olive oil. These oils have high levels of monounsaturated fatty acids, which do not affect blood cholesterol levels. Therefore, they are a healthier choice for consumption.
Polyunsaturated Fats
Oils like soybean oil, corn oil, sesame oil, and sunflower seed oil contain high levels of polyunsaturated fatty acids. They can lower blood cholesterol levels. Polyunsaturated fatty acids mainly include omega-6 fatty acids and omega-3 fatty acids. Most omega-6 fatty acids are linoleic acid, found in the aforementioned plant oils. Omega-3 fatty acids are mainly found in certain types of fish. Therefore, seafood and fish oil are suitable for consumption by individuals with hyperlipidemia.
Tips
Based on the above information, it is relatively healthier to use monounsaturated fats and polyunsaturated fats in a reasonable manner. However, it is important to note that oils are high in calories, and excessive consumption can be detrimental to health.
