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A recent study has found that if healthy vegetable oils are used instead of butter, the risk of death can be reduced significantly.
People use oil for cooking every day. In such a situation, the choice of oil we use matters a lot. In many dishes, butter is used instead of oil, which can increase the risk of death (Cooking oil and death risk) by 15%. On the other hand, plant-based oil or vegetable oil reduces this risk by 16%.
How to choose a healthy oil
The best way to choose cooking oil (Best oils for heart health) is that the properties of the oil remain intact even after heating. Actually, every oil has its own smoke point or temperature, at which it does not remain stable for a long time. You should avoid choosing such cooking oil, whose temperature is higher than its smoke point.
When the oil gets too hot
When cooking oil is heated on high flame, it starts breaking down after reaching the smoke point. In this condition, it starts oxidizing and releases free radicals. This can have a bad effect on our health, especially it starts damaging the cells. This increases the risk of disease. Apart from this, when the oil reaches the smoke point, an element called acrolein is released, which gives a burnt taste to the food. This acrolein can damage our lungs after reaching the air.
Excessive processing of oils spoils the quality
Highly refined oils have a uniform appearance and are cheaper. Unrefined oils are minimally processed and may have some visible particles. These oils are not transparent and have a more natural taste and color. These oils have more nutrients, but they go rancid faster than processed cooking oils when heated.
Sesame oil
Its smoke point is medium. This oil is considered good for heart health. A study has shown that patients with type 2 diabetes who used sesame oil for 90 days showed improvement in their fasting sugar. This oil is also good for frying, general cooking and salad dressing. You can also use it for tempering dal and chutney.
Sunflower Oil
Its smoke point is very high. This oil is made from the seeds of the sunflower plant. It is very low in saturated fat and has a lot of unsaturated fatty acids. Its flavor is neutral, due to which you can use it in any way. You can use it in marination, frying and dip.
Mustard oil
Mustard oil is used the most in the eastern and northern regions of India. It contains polyunsaturated fats, which improve heart health. It also reduces the risk of heart disease. This oil is a good source of protein, vitamins and minerals.
Peanut oil
It contains monosaturated and polysaturated fats, which are good for improving heart health. Rich in vitamin-E, this oil is considered to be 100% cholesterol free. Along with this, it controls premature aging. It also makes the skin healthy and glowing. Its high smoke point makes it good for cooking at high temperatures. You can choose this oil for deep-fried snacks.
Oil consumption is increasing
According to the Indian Council of Medical Research, one can use 12 kg of oil per person annually, while WHO considers it to be up to 13 kg. But due to changes in lifestyle, it is estimated that by 2038 this consumption will exceed 40 kg per person. Experts believe that increased oil consumption can increase the risk of problems like heart disease, obesity, cholesterol, blood pressure.
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