11 Best and Worst Oils for Your Health

1. Olive Oil

Extra-virgin olive oil] contains more than 30 different phenolic compounds, a group of phytochemicals that include many with anti-inflammatory and blood vessel-expanding actions

2. Canola Oil

Canola oil has a higher smoke point than olive oil and a neutral flavor, so it is better for higher heat cooking, such as roasting and frying

3. Flaxseed Oil

Flaxseed oil is an excellent source of alpha-linolenic acid, a form of omega-3 fatty acids,explains Palumbo. Fish such as salmon, mackerel, and sardines provide the other forms

4. Avocado Oil

Avocados and avocado oil are rich in healthy monounsaturated fats.Avocado oil has a higher smoke point than olive oil, so it is better for higher-heat cooking

5. Walnut Oil

Walnut oil is unrefined and has a very low smoke point, so it should not be used for cooking. It has a rich, nutty flavor.

6. Sesame Oil

Sesame oil has known anti-inflammatory and antioxidant properties, potentially helping lower the odds of cardiovascular disease and atherosclerosis

7. Grapeseed Oil

Grapeseed oil contains vitamin E, which acts like an antioxidant to help fight free radicals and is a key vitamin for immune system support

8. Sunflower Oil

Research shows that opting for sunflower oil rather than an oil high in saturated fat could lower LDL cholesterol and triglyceride levels.

3 Oils to Limit or Avoid

1. Coconut Oil

Coconut oil may also raise your LDL cholesterol levels, according to a study,and that isn’t good news for your ticker

2. Partially Hydrogenated Oils

The primary source of unhealthy trans fats in a person’s diet is partially hydrogenated oil, which can be found in processed foods

3. Palm Oil

People with diabetes should pay close attention to their saturated fat consumption (since they are at a higher risk for heart disease) and avoid sources of the fat like palm oil

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