Cooking oil is indispensable in our kitchens, but the understanding of it is often full of misunderstandings. Some people think that all vegetable oils are "healthy", while others are overly concerned about the health effects of oil intake. Here, I'm going to uncover an oft-overlooked truth: olive oil, widely touted as the guardian of heart health, also hides a hidden secret.
You've probably heard about the positive cardiovascular effects of olive oil, but did you know that even the healthiest cooking oils can backfire if not consumed properly?
Olive oil: not just an oil, but a patron saint of the cardiovascular system
Olive oil, long known as a central element of the Mediterranean diet, is recognized as one of the healthy cooking oils. But the benefits go far beyond that, especially the impact on cardiovascular health.
A plus for heart health
Olive oil is rich in monounsaturated fatty acids, especially oleic acid. This particular fatty acid is effective in lowering the levels of "bad" cholesterol (LDL) while raising "good" cholesterol (HDL). By adjusting the ratio of these two cholesterols, olive oil helps prevent atherosclerosis, which reduces the risk of heart disease and stroke.
Anti-inflammatory and antioxidant: a two-pronged approach
In addition to regulating blood lipids, olive oil also contains a variety of anti-inflammatory and antioxidant substances, such as polyphenols and vitamin E. These natural compounds reduce inflammation and oxidative stress, two common causes of cardiovascular disease. By reducing inflammation and oxidative stress, olive oil helps protect the walls of blood vessels, maintaining their elasticity and health.
Olive oil: a source of health, a worry about calories
Olive oil is widely recognized for its cardiovascular benefits as a well-known healthy cooking oil. However, while we celebrate its health value, we should not ignore the issue of the calories it contains. As with any food, excessive intake of olive oil, especially for middle-aged and older age groups pursuing a healthy lifestyle, can also have adverse effects.
Caloric composition of olive oil
The main ingredient in olive oil is fat, which contains about 9 calories of energy per gram of olive oil. While its fats are mostly beneficial monounsaturated fatty acids, that doesn't mean it's okay to eat in unlimited amounts. Consuming too much olive oil on a daily basis, especially when used unchecked in cooking and salads, can easily lead to excessive total caloric intake.
The importance of controlling your intake
For health-conscious middle-aged and older adults, moderation is key. Even a healthy food like olive oil should be used in moderation in your daily diet. The recommended intake should be adjusted based on the individual's energy needs, health status, and lifestyle. For example, people who are actively losing weight or need to control their blood lipids should pay more attention to their olive oil intake.
Smart Healthy Cooking Oils: Beyond Olive Oil
When choosing a healthy cooking oil, we often encounter an important question: what other oils are good for our health besides olive oil? In fact, many vegetable oils have their own unique health benefits, and the key is to understand their nutrient content and make an informed choice based on our health needs.
Comparison of olive oil with other vegetable oils
Olive oil: Rich in monounsaturated fatty acids, which help reduce the risk of cardiovascular disease. But it is higher in calories and needs to be consumed in moderation.
Canola oil: This oil is high in omega-3 fatty acids, which are extremely beneficial for heart health. At the same time, it has a higher smoke point and is suitable for cooking.
Coconut oil: Although it contains saturated fat, studies have shown that the medium-chain fatty acids in coconut oil may help promote fat metabolism and increase energy expenditure.
Sunflower oil: Rich in vitamin E and polyunsaturated fatty acids, it is especially beneficial for skin health.
Guidelines for choosing a healthy cooking oil
Nutritional diversity: Different types of cooking oils contain different nutrients. For example, look for oils rich in omega-3 fatty acids to supplement heart health.
Calorie control: Even healthy cooking oils are high in calories. Moderate intake is key.