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Cholesterol Reducing Cooking Oils

Updated on February 13, 2015

Healthy Cooking With Oils

Olive oil and vinegar are a great cholesterol reducing team. Olive oil is high in monounsaturated fat, which increases HDL (good) cholesterol.
Olive oil and vinegar are a great cholesterol reducing team. Olive oil is high in monounsaturated fat, which increases HDL (good) cholesterol.

Healthy Cooking Oils

Finding a healthy cholesterol reducing cooking oil is first being aware of what not to cook with. Avoid using hydrogenated oils (trans-fatty acids). If you are not sure what products have these, read the label. Trans-fats may be monounsaturated or polyunsaturated but never saturated. A trans-fat is the common name for unsaturated fat with trans-isomer fatty acid.

The consumption of trans-fats increases the risk of coronary heart disease. Consumption of trans fats raises the LDL (bad) cholesterol and lowering levels of HDL (good) cholesterol. Health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans-fats from partially hydrogenated oils are more harmful than naturally occurring oils.

More food manufacturers are producing healthier oils for cooking. Crisco introduced its trans-fat free shortening in 2004; it contained fully hydrogenated cottonseed oil. This blend included sunflower oil and soybean oil to soften. This particular formula was discontinued. It was too expensive to produce. Crisco now uses soybean oil, fully hydrogenated palm oil, and partially hydrogenated palm and soybean oils. One tablespoon of trans-fat free shortening contains 110 calories, which is saturated. But it is cholesterol free.

Finding a package that has hydrogenated oil listed without much more does not mean it is trans-fat free. Sometimes the terms "hydrogenated" and "partially hydrogenated" are used interchangeably. If the package clearly states that it contains fully hydrogenated oil, then it will be trans-fat free.

Below is a list of oils with the different fat content. Fat is a high calorie food. There are 9 calories in each gram of fat. All vegetable oils contain 100% fat. But not all oils are bad for your health. Saturated fats increase LDL (bad) cholesterol. This type of fat should be limited to 10% of your diet. Polyunsaturated and monounsaturated fats both have been linked to promoting heart health by modestly increasing HDL cholesterol and helping to lower LDL cholesterol. Replacing saturated fat and trans-fats with foods containing mainly monounsaturated and polyunsaturated fats may help to protect you against heart disease.


The copyright to this article is owned by Sandy Mertens (sandyspider). Permission to republish this article in print or online must be granted by the author in writing. (You can, however, freely use the opening introduction and photo with a link to the article here on HubPages to read the remainder of the article.)

Which Ones are Cholesterol Reducing Cooking Oils?

Oils lowest in saturated fat and highest in polyunsaturated and monounsaturated fats are the best choices for maintaining healthy cholesterol levels
Oils lowest in saturated fat and highest in polyunsaturated and monounsaturated fats are the best choices for maintaining healthy cholesterol levels

30 Hubs in 30 Days

Im taking part in the March 2010 Helpful Health Hubs Contest of 30 Hubs in 30 Days. Visit my other Hubs and help with the celebration of Health & Wellness Month.
Im taking part in the March 2010 Helpful Health Hubs Contest of 30 Hubs in 30 Days. Visit my other Hubs and help with the celebration of Health & Wellness Month.

Great Resource for Lowering Your Cholesterol

This guide provides you with life-altering guidelines, strategies and lifestyle changes that will make the world of difference for you. See more at http://www.ebooktreesaver.com
This guide provides you with life-altering guidelines, strategies and lifestyle changes that will make the world of difference for you. See more at http://www.ebooktreesaver.com

Get the Insider Nutrition Secrets

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    • beth811 profile image

      beth811 7 years ago from Pearl of the Orient Seas

      Good information and I also like the table.

    • BkCreative profile image

      BkCreative 8 years ago from Brooklyn, New York City

      This is great and I like the table. I want to branch out more with oils also. One day I used coconut oil to make popcorn - it was amazing! Time to switch up a bit!

    • prettydarkhorse profile image

      prettydarkhorse 8 years ago from US

      good explanation and I like the table, full of info, Maita

    • Cathi Sutton profile image

      Cathi Sutton 8 years ago

      Great Hub with real good advise! I use extra virgin olive oil myself. Except when a do the occasional "french fries" then I use corn oil. But we don't have french fries often. Maybe tri-monthly.

    • Pollyannalana profile image

      Pollyannalana 8 years ago from US

      I use extra virgin olive oil in salads but fry with fat free butter spray, I thought canola was good but someone here said it isn't. I will have to bookmark you too,maybe if I read it enough times,i will remember, lol

    • akirchner profile image

      Audrey Kirchner 8 years ago from Washington

      Really great info - I use olive oil almost exclusively or even use olive oil spray for baking.

    • nancy_30 profile image

      nancy_30 8 years ago from Georgia

      Thank you for all this great information.

    • habee profile image

      Holle Abee 8 years ago from Georgia

      Great info!! I'll be coming back to this one! Thanks!

    • pmccray profile image

      pmccray 8 years ago from Utah

      Wonderful hub and I learned something...I'm using the right oil. Thanks for all the great info this one is bookedmarked.

    • theherbivorehippi profile image

      theherbivorehippi 8 years ago from Holly, MI

      Great hub!! I primarily use Olive oil for everything however, I must admit.....I use Coconut oil to make popcorn which makes it so healthy but soooo good! lol

    • mulberry1 profile image

      Christine Mulberry 8 years ago

      Every little bit helps! Good information.

    • Coolmon2009 profile image

      Coolmon2009 8 years ago from Texas, USA

      I like this article; I will book mark this one. Thank you

    • Darlene Sabella profile image

      Darlene Sabella 8 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

      This is an excellent hub, I really have learned so much now I just need to remember all these facts. Thank you for all your research, thumbs up...

    • profile image

      nitinsingh1101 8 years ago

      The mind is a crazy thing! Your outlook on yourself can make a world a difference. Confidence means everything. A confident person can take over the world! Sometimes the weirdest of things can made us..

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