Have you ever struggled with the supermarket shelf: olive oil, soybean oil, blended oil, which oil is better for the heart? With the rise in the incidence of cardiovascular disease, more and more people are beginning to pay attention to the impact of diet on health. Choosing the right cooking oil is not only related to the deliciousness of daily cooking, but also a kind of protection for cardiovascular health. So, with so many oils, how do we make an informed choice?
Olive oil: the golden choice of the Eastern Mediterranean diet
1. Nutrients and health benefits of olive oil
Olive oil is known for its richness in unsaturated fatty acids, vitamin E and polyphenolic compounds. Unsaturated fatty acids help lower low-density lipoprotein cholesterol (LDL-C), which reduces the risk of arteriosclerosis. Polyphenolic compounds have an antioxidant effect and are able to protect vascular endothelial cells from free radical damage.
2. Scientific research and practical effects of olive oil
Several studies have shown a significant association between olive oil intake and cardiovascular health. For example, groups with a higher intake of olive oil in the Eastern Mediterranean diet had significantly lower rates of cardiovascular disease than those with other dietary patterns. The United States Heart Association also recommends olive oil as a substitute for other cooking oils high in saturated fat.
3. How to choose and use olive oil
When shopping for olive oil, you should choose Extra Virgin Olive Oil, which retains more nutrients and antioxidants. When cooking, olive oil is suitable for cold dressing, light sauté and medium-low temperature cooking to ensure that its nutrients are not destroyed.
Soybean oil: the heart protector of the masses
1. Nutritional content and health benefits of soybean oil
Soybean oil is rich in a variety of unsaturated fatty acids, especially linoleic acid and α-linolenic acid. These unsaturated fatty acids can help lower blood cholesterol levels and have a protective effect on the heart. Soybean oil is also rich in vitamin E, which helps prevent hardening of the arteries.
2. The relationship between soybean oil and cardiovascular disease
Studies have shown that moderate intake of soybean oil can help reduce the risk of coronary heart disease. Especially in China, soybean oil is widely recognized as the main edible oil for its cardiovascular protective effects.
3. How to choose and use soybean oil
Choose high-quality soybean oil that has been refined to reduce residual impurities and undesirable odors. When cooking, soybean oil is suitable for medium and high temperature cooking methods such as frying and stir-frying, but it is necessary to avoid repeated use at too high a temperature to prevent the oil from deteriorating.
Blended oils: a cost-effective choice, with caution
1. Reconcile the ingredients of the oil with its health benefits
Blended oils are made by blending two or more vegetable oils in a certain proportion, and their nutritional content depends on the type and proportion of the oil used. A high-quality blended oil can combine the advantages of different vegetable oils to provide a more balanced mix of fatty acids and nutrients.
2. Health risks and options for blended oils
The quality of blended oils on the market varies, and some blends may be infused with inferior oils or inappropriate proportions of oils, leading to increased health risks. Therefore, when choosing a blended oil, you should carefully review the ingredient list and choose a product with a proper brand and clearly labeled ratio.
3. How to use blended oil
Blended oils are suitable for a variety of cooking methods, especially in homes that require multiple cooking methods, to provide a more balanced intake of fatty acids. However, the use of blended oils also requires attention to temperature control to avoid high temperature heating for long periods of time.
How to choose edible oil scientifically
1. Choose according to your personal health status
Different groups of people should consider their own health status when choosing edible oil. For example, people with high cholesterol should give preference to oils that contain more unsaturated fatty acids, such as olive oil and soybean oil; People with a family history of cardiovascular disease should avoid excessive saturated fats.
2. Choose according to the cooking style
Different cooking methods require different oils. For example, olive oil is suitable for cold dressing and low-temperature cooking, while soybean oil or blended oil can be used for high-temperature sautéing. In home cooking, you can choose the right oil for different dishes, so as to achieve both nutrition and deliciousness.
3. Alternate use of a variety of oils
Long-term use of a single cooking oil may lead to inadequate or excessive intake of certain nutrients. It is recommended to keep several different oils and fats in the family and use them alternately to achieve a balanced and diversified nutrition.
Choosing the right cooking oil is an important part of preventing cardiovascular disease. In our daily diet, we should choose and use edible oil scientifically according to our own health conditions and cooking needs. With the right combination of olive oil, soybean oil and blended oil, it can not only enhance the deliciousness of the diet, but also effectively protect cardiovascular health. Let's start now and pay attention to every drop of oil choices to protect your heart health.