Cooking oils play a pivotal role in our diets, influencing not only the flavors of our meals but also impacting our overall health. When it comes to heart health and inflammation, the choice of cooking oils becomes particularly crucial. Some oils are rich in heart-healthy unsaturated fats, such as monounsaturated and polyunsaturated fats, which have been associated with reducing the risk of cardiovascular diseases and inflammation in the body.
We spoke with registered dietitian Daniel Murphy from Apex Nutrition and Dr. Yelena Deshko to learn about the cooking oil that can aid in both heart health and reduced inflammation. It might not be surprising, but olive oil takes the top spot in this case. Read on to learn more!
Olive Oil
Olive oil has long been recognized for its significant contributions to heart health and inflammation reduction. Rich in monounsaturated fats and antioxidants, olive oil has been associated with lowering levels of LDL cholesterol (the "bad" cholesterol) while promoting the increase of HDL cholesterol (the "good" cholesterol). Moreover, the anti-inflammatory properties of olive oil, particularly its polyphenols, can help combat oxidative stress and inflammation within the body.
Dr. Deshko adds that "extra virgin olive oil is high in heart-healthy monounsaturated fats and has the benefit of a specific type of antioxidant called polyphenols. The polyphenol content of olive oil is largely responsible for its many benefits such as lowering inflammation, improving cholesterol levels, lowering blood pressure, and even supporting immune health."
It's not just heart health and inflammation that olive oil can aid in, it's also great for those on a weight loss journey.
"Olive oil contains monounsaturated fats that are healthier for your body than saturated fats. These beneficial fats may help reduce body fat when part of a balanced diet," Murphy says.
The Bottom Line
Incorporating olive oil into a balanced diet is considered a wise choice for those aiming to enhance heart health and manage inflammation, making it a staple in Mediterranean diets renowned for their positive impact on cardiovascular well-being.
"The Mediterranean diet has been widely promoted for its health benefits, and it includes a generous use of olive oil. To incorporate these oils into a healthy diet, try sautéing vegetables or proteins in a tablespoon of olive oil. You can also add a tablespoon to your favorite smoothie recipes for bonus flavor and healthy fat," Murphy recommends.
Dr. Deshko suggests that we "always choose the best quality, cold pressed, organic extra virgin olive oil from a small producer if possible." She further notes to "keep cooking temperatures and frying times as low as possible."
