Choosing Wisely Demi Cooking Oil for Health
Oil is one of the main ingredients for cooking. However, do not let one pick. Each type of oil contains nutrients that affect health.
Now, when shopping consumers can see a row of different oils. Choosing the right oil can help health conditions including controlling cholesterol levels, improve cardiovascular health, weight loss, and others.
Here are some types of oils are commonly used in Indonesia:
Coconut oil
Coconut oil has a delicious aroma and durable at room temperature, so that many of them used to bake cakes and other foods. Coconut oil contains 90 percent saturated fat, which risks increasing the levels of Low Density Lipoprotein (LDL) or better known as bad cholesterol. As a result, the risk of heart disease will increase as well.
This antioxidant potential as penyehat heart for contributing to preventing the formation of plaque in blood vessel walls. Thus antioxidants act to maintain blood vessel cavity so as not to narrow. Nevertheless, we need to be careful when choosing coconut oil. Because coconut oil is now marketed passed through many processes that can damage antioxidants and other beneficial substances.
The use of coconut oil is not recommended to be used routinely, because abortion is not considered as good as any other kind of oil to maintain a healthy body.
Palm oil
Palm oil contains palmitic acid which includes saturated fatty acids, the content is potentially increase LDL levels and all types of cholesterol. However, its effects on cardiovascular disease is still debated in the medical world. On the other hand, the palm oil is also known to contain oleic and linoleic acids are classified as unsaturated fatty acids, and vitamins A and E as an antioxidant. Vitamin E in palm oil consists of tocotrienol, which serves to prevent the work of the enzyme the formation of cholesterol.
Canola oil
Canola oil is low in saturated fatty acid content is only about 7 percent. This oil is also high in unsaturated fatty acids, vitamin E tocopherol compounds and other substances, believed to be cardioprotective. Research on the canola oil diet showed a decrease in cholesterol levels, compared with the higher oil consumption other saturated fatty acids.
Olive oil
Olive oil has a five to ten times more healthy fats we need, compared with coconut oil. These healthy fats including double-chain unsaturated fatty acids and single-chain unsaturated fatty acids.
This is probably related to the olive oil's ability to suppress levels of bad LDL cholesterol, improve hyperlipidemia (cholesterol, total and high triglycerides), and prevent hypertension, according to a study. Consumption of olive oil regularly can also prevent stroke.
Not only prevent cardiovascular disease, olive oil is also believed to help cope with other conditions such as reducing the risk of breast cancer, acute inflammation of the pancreas, liver disorders, and inflammation of the intestine. This oil is also likely to support mental health by pressing the depression, as well as preventing the development of Alzheimer's disease or dementia.
To get the many benefits of olive oil, it is recommended to consume at least two tablespoons, or about 23 grams per day. Add olive oil when sautéing vegetables, mixed salad, or brush up on meat as a substitute for butter.
Fat Composition in Some Types of Heavy Oil Percentage of Total Fat per 100 grams
It is important to choose the right oil by considering their nutritional content. When buying, read the labels carefully. If you have a specific health condition, consult with your doctor or dietician for the best advice. ca-pub
