Healthy Cooking Oils Have Low Smoke Point And Beneficial Effects

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If you’ve ever wondered how to select healthy cooking oils, then this article is for you. In this short article, we’ll discuss a few simple tips that will help you maximize your health while still enjoying many of the healthy benefits of your favorite oils. Healthy cooking oils come in many forms. Some of them are better than others, but most of them can be used for cooking, as long as you avoid them when possible.

If you’re eating a mostly natural, largely organic diet, most of the fat in your meals comes from healthy cooking oils and natural fats. For instance, butter is great for helping to spread butter on a wide variety of foods such as vegetables or crackers. Also, it’s great on eggs, pancakes, breads, potatoes, and more. However, for the most part, natural fats don’t have much flavor. For example, you won’t really taste the difference between eating margarine and regular vegetable oil. But, if you are eating the same foods with one of each type, you might notice a slight decrease in the flavor of your food – that’s the same effect as using margarine on eggs would have.

Bit Trickier

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Liquid and solid fats are a bit trickier. Some of them are easier to digest and some of them don’t really add much flavor. Unsaturated fatty acids (fish oil and flaxseed oil), polyunsaturated fatty acids (canola oil and olives) and vitamin e are some of the healthier cooking oils out there. These oils are great in moderation. When you overdo them, you can be setting yourself up for health problems and/or weight gain.

The smoke point of a food is its internal temperature. You can determine the smoke point of any food by placing it under medium heat. Once the internal temp reaches 118 degrees Fahrenheit, that food becomes unhealthful and will spoil quickly. Unhealthy cooking oils are often high in smoke point, which means that not only are they harder to eat, but they can also have an unpleasant odor.

Vary In Smoke Point And Quality

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Oils vary in smoke point and quality. Some are higher in magnesium content and some are higher in potassium content. Those who want to avoid the odor and extra calories of bad-smelling fats should opt for the higher quality oils like canola and olive oils. In addition to the health benefits of choosing the right fat, you may find that choosing healthy cooking oils helps you lower your cost of meals. If you use lower-quality fats, you may need to pay more for your meals.

There is good news about unhealthy fats: they can actually make you more prone to having diseases, such as heart disease. High-fat diets cause a lowered blood flow to the heart, which increases the risk of heart attacks and strokes. Opting for healthy cooking oils, like monounsaturated fats found in nuts and avocados, can lower your cholesterol and reduce the risk of heart disease.

Choose The Right Ingredients

Another way to get your dose of healthy cooking oils is to choose the right ingredients. One ingredient that many people don’t consider in their recipes is walnut oil. Most people just grab a regular vegetable oil and add a little extra fat to it to create a tasty snack or meal.

Walnut oil has a low smoke point, which means it holds its shape better than other vegetable oils and can be used on foods like bread and pasta, as well as fish and chicken. You can also add low smoke point sunflower oil to your meals, which will help you reduce your fat intake without sacrificing flavor. Other healthy cooking oils include olive oil, canola oil, sesame oil and hemp oil.


Healthy cooking oils like walnut, olive and sesame are high in monounsaturated fats, which are essential to the human body’s health. Your heart and brain benefit from the monounsaturated fat, as does your HDL cholesterol, which stands for high-density lipoprotein. High amounts of HDL cholesterol are associated with a decreased risk of heart disease and cancer.

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