Cholesterol is a form of blood fat, which aids in the production of bile, vitamin D, cell membranes and steroid hormones. The liver is the organ responsible for producing all the cholesterol needed by the body. Cholesterol is found in foods of animal origin, while foods rich in saturated and trans fats stimulate high cholesterol production. cholesterol bad. The problem is that high levels of this type of fat are harmful to health, such as obesity and diabetes. That's why we've prepared a list of 5 healthy oils for people with high cholesterol problems.
Healthy oils to include in your diet
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- Sesame oil
This oil, which, despite having a lower smoke point than most oils, is cholesterol-free. In addition, it has a balanced fat content, with about 5 g of monounsaturated fat and 2 g of saturated fat per tablespoon. Sesame oil is mostly used for sautéing vegetables or in salads, but be careful when adding it because of its strong sweet taste.
- peanut oil
Produced from peanut seeds, this is a high temperature cooking oil. Since it has a high smoke point, peanut oil is a great choice for grilling and roasting vegetables and meats. Most of the nutrients are preserved in raw or cold-pressed oil, but this oil is not ideal for deep-frying as it can raise your cholesterol level and negate its benefits.
- olive oil
Undoubtedly, the most famous on the list, extra virgin olive oil has no cholesterol, being the least processed form and one of the healthiest options. Although this oil does not have anti-inflammatory properties, it is quite nutritious and has monounsaturated fats. Its best use is for low heat cooking, salads or pasta, as it does not have a high smoke temperature.
- chia seed oil
This oil, which has a golden color, is rich in alpha-linolenic acid, which contributes to the production of omega 3, a source of fat that is good for the heart. Its ideal use is in light stir-fries, pastas and salads, as it has a high smoke point and mild flavor.
- avocado oil
Avocado oil, made from the pressed pulp of the fruit, has an excellent flavor and withstands high temperatures. It is the oil with the highest concentration of monounsaturated fats, with anti-inflammatory, antioxidant and heart benefits. In its composition, there is lutein, an important antioxidant for the health of the eyes and which is not naturally produced by our body.
