When we talk about cholesterol, most of us say that it is dangerous and one should always avoid it. But that is not true. On the contrary, some types of cholesterol surprisingly prove to be more beneficial than none, and so you need to ensure that it is present in the blood in acceptable ranges. In humans, in general, there are many variations of cholesterol. Such as LDLs, HDLs, LP (a) and Triglycerides.
As confirmed by the study and many others, HDL is the best cholesterol Type. Thus, it promotes heart health. Besides, cholesterol plays a lot of activities in our body.
Such as helping us stay strong and energized throughout the day, maintaining our sugar levels between meals, giving us energy when we fast, forming cells and producing hormones. However, we all know that there is an excess LDLsUnhealthy cholesterol, triglycerides, can lead to atherosclerosis, in which blockages occur in the arteries.
To help alleviate an atherosclerotic crisis, a healthy diet is required. For example, it is a common myth that all cooking oil increases LDL. On the contrary, some oils promote good cholesterol, that is, HDL.
So, here is a list of the types of oils that are good for cholesterol.
Overview of oils and cholesterol
Cholesterol, nothing but fat, is the product that every human and animal body contains. According to this study, our body can produce pure cholesterol daily which measures 1/8 to 1/4 teaspoon. This small amount of cholesterol is okay for our bodies to function daily.
Typically, lipoproteins such as LDL, IDL, VLDL, HDL, and Chylomicrons are all major factors in the distribution of cholesterol throughout the human body via blood or water-based solutions. However, unlike other lipoproteins, HDLs work in the opposite direction. This means that instead of building up cholesterol in our small blood vessels, they absorb it from the body and carry it to the liver.
Read more: Cholesterol-lowering oils – the best and the worst
Subsequently, our liver excretes it outside the body. Thus, they become good cholesterol. So now, how do we increase HDLs in our bodies? Well, for starters, we can stick to a healthy diet with cooking oils that are good for the heart.
Food is the cause of human well-being or disorder. A healthy diet rich in protein, fiber and vitamins will make you stronger, healthier and happier. But when one consumes unhealthy or unhealthy food, his body shows negative consequences that make him sick.
For example, cholesterol can be good so it doesn’t clog your arteries or your circulatory system. Then, plaque buildup or atherosclerosis can lead to strokes and other chronic diseases, putting us in a health hazard zone.
To reduce the chances of plaque buildup or atherosclerosis, we must have the right good cholesterol i.e. HDLs. We must take appropriate measures to increase its production and levels. Therefore, we must ensure that we continue to eat properly and only consume foods rich in nutrients.
There are different types of food on the market today, and there are many types of cooking oils. And a lot of them surprisingly boost heart health, thus increasing levels of good cholesterol.
According to this study, safflower oil, coconut oil, rapeseed oil, canola oil, flaxseed oil, soybean and peanut oil, are some of the common ones that cause our HDL levels to rise. HealthifyPRO 2.0 is your guide to a lifestyle that promises lower LDLs and more HDLs. With our app, you are always closer to your good cholesterol by eliminating bad cholesterol.
Dietitians work closely with you to understand how your body reacts to food. Besides basing suggestions on dietary guidelines, they also study your body’s response to food with a continuous glucose monitor.
The BIOS, the wearable device, helps dietitians study fluctuations in blood sugar levels. When you process or fry food, there is usually a rise. Thus, the readings help you eliminate the wrong foods from your system. You only eat balanced and healthy food that keeps your metabolism healthy. As a result, you eat the right fats, too. Therefore, your cholesterol levels are maintained.
Oil is Good for Cholesterol: Here’s What One Should Know
When buying oil, make sure it is cold pressed and unrefined. It will ensure that most of its nutrients are intact, thus making it more beneficial for consumption.
Numerous studies prove that more than any other vegetable oil, olive oil constitutes more HDLs. In addition, due to its characteristic of having abundant polyphenols, this oil reduces the chances of increased LDL levels.
Read more: Olive Oil – Benefits, Uses, Nutrition, Types and Methods of Use
Now, one must ask what are polyphenols. These compounds are rich in antioxidants and other important health benefits, among which the production of good cholesterol also depends.
According to this study, peanut oil compensates for the higher production of HDLs, the good cholesterol, by lowering LDL levels. Therefore, peanut oil reduces the risk of cardiovascular disease.
Moreover, it consists of primary antioxidants, vitamin E, polyunsaturated fats, and monounsaturated fats, which promote heart health.
Sun flower oil
By reducing the production traits of cholesterol, triglycerides, and LDLs, sunflower oil becomes the best when it comes to the good oil for cholesterol.
Read more: Sunflower Oil – Is It Good for You?
Moreover, in terms of its nutritional value, this oil contains fat-soluble nutrients and key vitamin E, and it also comes with some acids like linoleic acid and oleic acid, which are polyunsaturated and monounsaturated fats respectively.
Although there are conflicting discussions about depreciation Coconut Oil To lower bad cholesterol, we must not forget its nutritional value for a healthy lifestyle.
Read more: Coconut Oil: An Effective Remedy for Losing Body Fat
This coconut-derived oil contains reasonable amounts of monounsaturated and polyunsaturated fats. However, it still contains saturated fats, but in smaller amounts compared to the level of unsaturated fats. Hence, it is suitable for cholesterol.
We all know that omega-3 fatty acids are huge boosters of good cholesterol, i.e. HDLs. Now, this flaxseed oil, which comes from flaxseeds, is full of omega-3 fatty acids. But apart from that, it also contains alpha-linolenic acids.
Read more: Flaxseed and flaxseed oil for diabetes
Hence, it is rich in unsaturated fats which reduce the levels of LDLs in our body. Besides, it lowers triglycerides, which is the bad cholesterol found in the arteries.
Soybeans are popular among people suffering from cardiovascular diseases. Besides, it will be helpful to remember that inflammation can cause an increase in levels of LDLs, and a decrease in HDLs.
But with soybean oil, one can deal with that rise in inflammation. Moreover, due to the presence of Omega-3 fatty acids, it has good levels of ALA which are essential for promoting good cholesterol by lowering bad cholesterol.
It will be helpful if you take the necessary measures to keep your health under control. One must remember that a healthy lifestyle enhances general well-being by reducing the chances of disease and other disorders. Today the world faces some common and serious chronic health conditions. And despite it all, bad cholesterol stands as a pillar, either directly or indirectly. Thus, it is necessary to follow all possible and available measures to flush out bad cholesterol from our system by producing more and more good cholesterol. To achieve this, we must include essential cooking oils of certain types in our diet.
One must always make sure that they only consume the best foods that will satisfy their hunger pangs and boost their health. Therefore, we bring you the best nutrition that sets more HDLs in your body and reduces the chance of LDLs.
Take a look at the following foods that are low in saturated fat:
- Swiss chard
- sweet potato
- An apple
- Kiwi fruit
- Decent job
- passion fruit
- Brown rice
- black wheat
- egg white
- Chicken breast
- Lean fish
Nuts and seeds
- Soy oil
- olive oil
- peanut oil
- Safflower oil
- flaxseed oil
- Coconut Oil
- Rapeseed oil
- Sun flower oil
- canola oil
The last word
Oils have played an important role in home cooking since 250,000 BC. But now, only some oils bring the good cholesterol formula into our bodies. Thus, it is essential to understand which cooking oils maintain a place in our kitchens. LDLs, which are the agents of bad cholesterol, develop and persist when there is inefficient production of HDLs.
Therefore, to lower bad cholesterol levels and create more good cholesterol, one must choose specific cooking oils. Choose cold pressed and unrefined cooking oils available in the market.
Connect with HealthifyMe experts, who will guide you on the do’s and don’ts of cooking oils and empower you to improve your heart health more sustainably.