3) Look out for monounsaturated fats

Several studies suggest that regular use of oil rich in monounsaturated fats such as olive oil may help to reduce the risk of cardiovascular disease by raising high density lipoprotein (HDL), lowering triglycerides and reducing levels of low density lipoprotein (LDL).

Oleic acid is a monounsaturated omega-9 fatty acid believed to be responsible for the heart-protective effect of olive oil. It is also found in other vegetable and animal oils including Ghee, in varying proportions.

Olive oil (cold pressed extra virgin) blocks an enzyme in fatty tissue known as fatty acid synthase that creates fat out of spare carbohydrates and thus helps against obesity.

Further, the phytochemicals present in olive oil, for example, hydroxytyrosol and oleuropein, are also believed to play a role in keeping the heart healthy.

4) Minimize the use of oils with high polyunsaturated fats

Oils containing mostly polyunsaturated fatty acids (50 percent and above) tend to be unstable and turn rancid more readily than those with high saturated or monounsaturated fats. This is due to the inherent instability of this type of fat molecules.

The oxidation of polyunsaturated fatty acids (PUFA) begins the moment the oil is extracted and exposed to heat, air and light, breaking down the integrity of the oil and forming free radicals in the process. The degradation gets worse when the oil is heated. The higher the temperature, the more inflammatory oxidation products are formed. Hence, you should never heat unrefined, extra virgin PUFA.

However, this does not mean that you should absolutely avoid PUFA-rich oils. Some of these oils, such as flaxseed oil, are excellent sources of plant-based omega-3 fatty acids and may be drizzled on to salads, but should not be used for cooking.

5) Don’t rule out saturated fats

Saturated fat has long been blamed as being the cause of heart attacks. However, today this view is being revised. Saturated fats are seen as actually beneficial.

It is perhaps more the high Omega-6 content in some oils with high saturated fats that is the real villain. (See – ‘Saturated Fats & Cholesterol’).

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