Three Cheers for Heart Healthy Oils!

You may have noticed an ever-expanding choice of oils at your local grocery store over the past few years. While once your options were limited to corn, canola, safflower and maybe olive oil, now your choices include walnut, almond, grapeseed and other types of oil as well. You may have even splurged on a bottle of fragrant truffle oil. Each of these oils has its place in the kitchen and serves a specific function. Understanding which oil is suited for which use will help you to make the best choices for you and your family. Also, understanding the difference between the so-called "good" and "bad" fats will allow you to cook and eat more healthfully.

"For years, Americans were told to consume as little fat as possible. Now, experts recognize that while too much fat is bad for you, some fat is a necessary part of our diet; fats are a source of essential nutrition and flavor,", Neil Blomquist CEO of Spectrum Naturals, a Petaluma, Calif.- based manufacturer of organic vegetable oils and healthy condiments. The trick is to consume the right kind of fat in the appropriate amount. When it comes to calories, all oils are the same. They each contain 9 calories per gram -- this includes oils labeled "light," a term which refers only to the oil's taste, not its nutritional makeup. But some oils are better for you than others.

Fats and oils are either saturated or unsaturated; unsaturated fats can be either monounsaturated or polyunsaturated. "No oil is completely made of one fat; they all are a combination of the three fats in different percentages, based on the nut, seed or fruit from which the oil is derived," explains Blomquist. Saturated fats, which come mainly from animal sources, increase cholesterol levels. Tropical oils such as coconut and palm are two non-animal examples of saturated fat. Hydrogenated oils such as margarine and vegetable shortening are saturated fats that have been chemically transformed from their normal liquid state into solids. During the hydrogenation procedure, extra hydrogen atoms are pumped into unsaturated fat. This creates trans fatty acids, the most unhealthy type of fat found to be the number one cause of heart disease.

Monounsaturated fats are known to help reduce the levels of LDL (bad) cholesterol without lowering the good HDL cholesterol. The most widely used oils that are high in monounsaturates are olive oil, canola oil and peanut oil. Polyunsaturated fats, made up of omega-3 and omega-6 essential fatty acids are also considered relatively healthy and include corn, soybean, safflower, and grapeseed oil. . Oils high in omega-3 rich polyunsaturate fat such as walnut oil, flaxseed oil and canola oil are a good addition to the diet since our body require omega-3s for good health but cannot manufacturer them. New studies show incorporating omega-3s into your diet reduce the risk of stroke, heart attack and heart disease. "The way the oil is extracted also plays a role in how healthy it is," notes Blomquist. Oil is extracted using one of two methods -- mechanical or chemical. Chemical extraction, often called solvent extraction, is the most common and cost efficient method. It employs high heat and a series of chemical processes, primarily exposure to hexane gas, to remove and refine the oil.

In mechanical extraction, called cold pressed or expeller pressed, oil is squeezed from the source, usually with hydraulic presses. This minimal exposure to heat preserves the natural flavor of the oil but limits the yield, making mechanically extracted oils more expensive than chemically extracted oils. "We use only mechanical extraction, to maintain the nutrients and health benefits of our oils," says Blomquist. Just as each oil has a unique nutritional makeup, they also have distinct flavor components and smoke points, making some oils more appropriate for certain uses than others. Heating oil past its smoke point can cause it to have an off flavor, lose its nutritional value and turn the once healthy oil into a trans fat laden heart disease machine. Oils that can take high temperatures make good all purpose cooking oils. Choose from canola, sunflower and peanut for high-heat uses such as searing and frying. Medium-high heat oils are good for baking, sautéing and stir-frying; try grapeseed, safflower or sunflower oil. For sauces, lower-heat baking and pressure cooking, medium-high heat oils are best. Good choices are olive oil, corn oil, pumpkinseed oil and walnut oil.

"There are some oils that should never be heated," Blomquist points out. Rather, These oils, found on the supermarket shelves in the nutritional supplement category in the refrigerator, can also be used as condiments.Use them in dips and dressings, or add to a dish after it has been removed from heat. For example, add walnut oil, with its nutty flavor, to your salad; or add sesame oil to your stir-fry after its done cooking to add extra flavor. Other oils to use unheated are Normally found in capsule form wouldn't apply), flax, evening primrose, borage, black currant, hemp and wheat germ oils. This is also a good way to incorporate essential fatty acids into your diet. To extend the shelf life and preserve the nutritional value of culinary oils, store them in the refrigerator once they've been opened. Oils rich in omega-3 essential fatty acids such as flax, walnut, pumpkin and other nutritional oils should be protected from heat and light whether or not they have been opened. For other types of oil, a dark, cool pantry is a good storage option.

Author: Susan Rutter -- Publisher, Nutritionist, and Instructor who assists patients and the public make healthy choices and changes in their lives. Web Site: Healthy YOUbbies. http://www.geocities.com/healthyoubbies/

---

Whey Protein Importance

Studies on whey demonstrate it's an even better protein supplement... Read More

Monitoring BMI In Children Today Could Lead To Better Health

In a new study published by the American Heart Association,... Read More

Your Target of Health is Easy

Many of us, probably even you, want this thing called... Read More

Nutrition as Attention Deficit Disorder ADHD Alternative Treatment: Help is as Close as the Kitchen

The quality of food we eat (or lack thereof) has... Read More

What A 6-Month Old Can Teach Us About Our Eating Habits

Recently, I had the pleasure of seeing my 6-month old... Read More

Antioxidants - Your Best Defense Against Disease and Aging

Studies support the benefits of eating a diet rich in... Read More

Understanding Amino Acids and their Importance in Diet

The importance of protein in a healthy diet is well... Read More

Introduction to Detox Diets

Detoxifying the body has become an apparent key preventative measure... Read More

MonaVie Acai Berry Juice - The Tree of Life from Amazonian Rainforest...

What ancient tribes and people of the Amazon have known... Read More

5 Secrets of Reading Food Labels Revealed

Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply... Read More

Omega 3 Fatty Acids: What are They, Really?

"The physician who knows only medicine, knows not even medicine."... Read More

Six Ways to Eat More Healthfully

With so much 'diet advice' around today it is little... Read More

Take Control of Your Health

In large part, you're in control of your health, not... Read More

Discover How to Grow Your Own Source of Vitamins, Fiber, Proteins, and More

Sprouts not only taste good, but they are also a... Read More

Nutrition Is More Than The Nutrition Facts Box

Nutrition usually only comes up when people are finally deciding... Read More

Free List of Fat Burning Foods

This free list of fat burning foods will help you... Read More

What You Should Know About

I don't understand people sometimes. You know, there is a... Read More

Magnesium 101

Magnesium is an important mineral that serves numerous essential functions... Read More

A Background to Dietary Fiber

Fiber is the part of the plant that is resistant... Read More

Tips for Effective Muscle Building Diets

One of the biggest mistakes many new bodybuilders make is... Read More

Snack Attack - How to Keep Your Hunger Between Meals from Getting the Best of You

The Benefits of SnackingYou may feel regretful about snacking, but... Read More

Heart Health ? Fish Oils To The Rescue

In a world where heart disorders and diseases are becoming... Read More

How Food Affects Mood

Everyone can benefit from understanding how food affects our... Read More

Power of Oatmeal

Come on, guys and gals. Those Trix are for kids.And... Read More

Chew Your Food

I am going to share with you possibly the most... Read More

Beginning an Alkaline Diet: The Basic Principles - Start Alkalizing Today!

Each and every person living in the UK is... Read More

Fluoride in Drinking Water

Are there any benefits to be obtained from drinking water... Read More

Male Infertility and Glutathione

Are You Half The Man Your Father Was?It is a... Read More

Helping Your Immune System Win The War Against Disease

Just as our country is currently engaged in a war... Read More

Sleep for Joy

Better sleep = better metabolism. I have been saying it... Read More

Six Ways Soy Benefits Your Health

Soy, and most soy-based products, are nutritional powerhouses. Soybeans are... Read More

The Cost Of Being Sick And One Possible Alternative: Glyconutrition

A lot of people I've talked with about health supplements... Read More

Eating Healthy -- Why?

The most incredible thing you can do for yourself is... Read More