It is known that oil intake should be limited if blood cholesterol levels are excessively high. This is because the fat content in the ingested oil oxidizes in the blood vessels, blocking them, causing dyslipidemia and various complications of cardiovascular disease. However, if you consume an adequate amount of vegetable fats, which are rich in unsaturated fats, instead of animal fats, which are rich in saturated fats, you can observe the effect of controlling blood cholesterol levels and cleansing the vessels blood vessels and blood. .
Canola oil, rich in linolenic acid, helps manage cholesterol | Source: Clipart Korea
4 vegetable oils that help manage cholesterol
1. Olive oil
Unsaturated fats refer to liquid oil at room temperature, which has a low absorption capacity in the body and plays a role in lowering total cholesterol and low-density lipoprotein (LDL) cholesterol levels in the blood. In particular, it is known that olive oil, rich in unsaturated fatty acids, helps control blood cholesterol levels. The U.S. Food and Drug Administration (FDA) also said that consuming 23 g (about 1.5 tablespoons) of olive oil each day can help prevent cardiovascular disease.
In addition, the antioxidant “polyphenol” contained in olives protects cells from damage caused by free radicals, which has the effect of preventing platelet aggregation, dilating blood vessels and preventing inflammation. There is also research showing that a Mediterranean-style diet with added olive oil reduces the risk of developing peripheral artery disease by 64%. To fully enjoy the antioxidant effect of polyphenols it is preferable to use Extra Virgin Olive Oil extracted only under pressure and without heat.
2. Canola oil
Canola oil is an oil extracted by pressing canola flowers and is characterized by a refreshing and light taste with less greasiness unique to oil. Canola oil is low in saturated fatty acids, which are harmful to the body, but is rich in linolenic acid, which prevents the aging of blood vessels and atherosclerosis. According to a study presented at “Obesity Week,” an annual academic conference on obesity in 2016, canola oil high in oleic acid helps improve cardiovascular diseases such as hyperglycemia, hypertension, hyperlipidemia, atherosclerosis and metabolic syndrome. The researchers explained that most of the monounsaturated fatty acids that make up canola oil were effective in reducing abdominal fat and blood pressure, significantly reducing the risk of developing the disease.
Furthermore, according to an article published in the diabetes journal “Diabetes Care,” patients with type 2 diabetes found that after consistently consuming whole-grain bread containing canola oil for 3 months, they only ate foods with a low glycemic index (GI) . There is also a study that found that blood sugar levels were 1.5 times lower than in the patient group.
3. Grapeseed oil
Grapeseed oil is also rich in unsaturated fatty acids such as oleic acid and linolenic acid, which help prevent various cardiovascular diseases. It also contains catechin, which is not found in ordinary cooking oils, and has an excellent antioxidant effect that helps remove free radicals from the body. In addition, the main ingredients include picnerol, which improves skin elasticity and strengthens blood vessels, and tocotrienol, which suppresses fat accumulation.
In fact, a study conducted by the City University of New York found that when 23 heart disease patients consumed 2 tablespoons of grapeseed oil per day, HDL levels increased by 14% and total cholesterol levels decreased. Furthermore, grapeseed oil contains a large amount of vitamin E, approximately 30 mg per 100 g, which plays a role in controlling blood cholesterol levels, helping to prevent cardiovascular disease. However, since grapeseed oil is often sold mixed with other oils such as soybean oil or corn oil, it is best to check the oil blend ratio on the back of the product before consuming it.
4. Perilla oil
Perilla oil, extracted from perilla seeds, a crop native to the Korean people, contains more than 63% omega-3 alpha-linolenic acid (ALA). Omega 3s play a role in the prevention of cardiovascular diseases such as hypertension, angina and myocardial infarction by removing cholesterol from the walls of blood vessels and preventing the formation of blood clots. The Rural Development Administration also revealed that alpha-linolenic acid prevents death and stroke caused by blockage of cerebral arteries and has the effect of lowering blood pressure in patients with cardiovascular disease.
Perilla oil has a high content of unsaturated fatty acids and can easily go rancid, so care should be taken when storing it. This is because when rancid omega-3s are absorbed into the body, free radicals in the body increase and there is a risk of acting as a carcinogen that causes deformation of DNA and cells. Perilla oil should be stored airtight at a temperature below 4℃, and the Rural Development Administration recommends that when storing perilla oil at home, it should be stored in the refrigerator.
How to consume the oil that is good for the body in a healthy way?
Although vegetable oil is beneficial for blood vessel health, when heated for a long time, trans fatty acids gradually increase, which can cause cardiovascular disease. A typical food that uses this type of cooking is fried foods. According to a study published in ‘BMJ Journals Heart’ in 2021, it was confirmed that even a small increase in the consumption of fried foods increases the risk of cardiovascular disease. For every increase in fried food consumption (about 1 bag of French fries (about 114 g) per week), the risk of heart attack and stroke increased by 3%, heart disease by 2%, and heart failure by 12%. Researchers analyzed that when vegetable oil is heated for a long time, the content of trans fatty acids in the oil increases, producing substances that cause inflammation, and the risk of cardiovascular disease increases when salt and carbonated drinks are consumed together.
In the case of olive oil it is better to consume it as it is, without heating it. This is because when olive oil exceeds its smoke point, carcinogens are created and beneficial ingredients are burned by the heat. It is best to sprinkle it lightly in the last stage of cooking salads or pasta, or use it briefly over low heat. Perilla oil is also a temperature-sensitive food ingredient, so it is not recommended to use it in directly heated dishes. Grapeseed oil and canola oil have a higher smoke point than olive oil, so they can be used for cooking such as grilling or frying.
Meanwhile, vegetable oils, which are mostly unsaturated fatty acids, often contain traces of saturated fatty acids, and the more they are processed during the oil-pressing process, the more likely it is that antioxidant components such as polyphenols are beneficial for the Health. the human body will be destroyed. To fully enjoy the benefits of vegetable oil, it is best to choose one that has undergone minimal processing and consume only an adequate amount, about 1 to 2 tablespoons per day.
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