cooking oil

The benefits of using a few cooking oils that can be obtained at our local grocery stores:


1. Sunflower Oil

• 20% monounsaturated
• lower total and low-density lipoprotein (LDL) cholesterol
• High in vitamin E, it has a light clean taste
• contains phytonutrients: lignin, pheolic acid, betaine, choline and arginine - protect the body form disease like prostate, breast and colon cancer.

*as healthy as olive oil

3 versions of sunflower oils:

• The linoleic sunflower oil: high in both vitamin E and linoleic acids, an omega 6 acid and monounsaturated.  linoleic acid - lower the bad cholesterol, the LDL and decrease your risk of a heart attack. However,  frying makes it unstable and prone to oxidation. It goes through a hydrogenation process in order to give it more stability when used commercially for frying.
• The oleic sunflower oils: at least 80% oleic oil, which is monounsaturated. People who have a diet that contains high oleic acid sunflower oil can alter their low-density lipoprotein cholesterol, the factor VII coagulant activity and triglycerides. Adding this oil to your diet reduces the risk of heart attacks
• NuSun, mid-oleic sunflower oil, doesn't require hydrogenation to make it stable so it stays trans fat free but still offers up the great taste, health benefits and performance of the other two oils while lending itself easily to commercial uses.

2. Canola Oil

• the least amount of saturated fat of any common edible oil (7%)
• 93% healthy monounsaturated and polyunsaturated fats. 
• polyunsaturated fats such as alpha linolenic acid (omega-3 fatty acid) and linoleic acid (omega-6 fatty acid) are needed because the body cannot make them
• monounsaturated fats (MUFAs) - oleic acid, may protect the skin against the damaging effects of the sun and protect against prostate cancer
• lower cholesterol level
• vitamins E and K and plant sterols, which may help keep the heart healthy.

3. Olive Oil

• decreased risk of heart disease
• polyphenols- hydroxytyrosol (HT) - protect the cells that line our blood vessels from being damaged by overly reactive oxygen molecules.
•  75% of its fat in the form of oleic acid (a monounsaturated, omega-9 fatty acid)
• oleic acid  - lowers blood pressure
• Cancer prevention
• Support of overall bone health 
• Improved cognitive function
• lower rates of digestive tract cancers

4 types of olive oils:

• Extra virgin olive oil (EVOO) is typically produced from the first pressing of olives—making it the most pure and least acidic (less than .8 percent), and the best tasting
• Virgin olive oil is, like EVOO, not blended with other oils, but has a higher acidity—up to 2 percent
• Pure olive oil or olive oil is a blend of refined pomace oil and virgin olive oil. Pomace is produced by processing the leftovers of the virgin olive oil extraction. The blend (which usually contains as little as 5 to 10 percent virgin olive oil) is cheaper to produce 

4. Palm Oil

• Beta carotenes, which are knows antioxidants
• Carotenoids - plays an important role in vision, bone growth, reproduction, cell division and differentiation. Carotenoids - antioxidant that protect cells and tissues from the carcenogenic effects of free radicals, and are beneficial to the immune system.
• Tocotrienols in vitamin E - antioxidants – prevent skin aging, preventing fat oxidation, reducing blood pressure, inhibiting human breast cancer cells and lowering both blood pressure and cholesterol levels.

5. Coconut Oil

• hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. 
• lauric acid - help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.

6. Soybean oil

• Unsaturated fats (when they replace saturated fats) can lower (both total and) "bad" LDL cholesterol levels.
• one of the few non-fish sources of omega-3s - positively affect overall cardiovascular health, including reducing blood pressure and preventing heart disease.
• fat-soluble antioxidant vitamin E prevents cell damage that may lead to diseases such as cancer and heart disease

7. Corn oil

• 60% polyunsaturated, 25 - 30 %monounsaturated, and 10 -15 % saturated fats.
• Polyunsaturated fats lower blood cholesterol levels. Monounsaturated fats neither lower nor raise blood cholesterol levels
• Saturated fats are approximately twice as powerful in raising cholesterol levels as polyunsaturated fats are in lowering them. 
• phytosterols - reduces blood cholesterol by inhibiting its absorption from the intestines.
• lower elevated blood pressure in individuals with high blood pressure
• linoleic acid -  growth and good skin and hair quality
• Tocopherols- antioxidants - a good source of Vitamin E. The antioxidant activity of tocopherols is important in health terms, but also in terms of quality of the product because it helps retard development of rancidity.

8. Peanut oil

• low in saturated fats, free from cholesterol, contains essential fatty acid (linoleic acid: omega-6)
• β-sitosterol - phytosterols - competitively inhibit cholesterol absorption in the gut and thereby can reduce cholesterol levels by 10% to 15%
• resveratrol - a polyphenol antioxidant - protective function against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections.
•  anti-oxidant vitamin E - a powerful lipid soluble antioxidant - maintains the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

9. Sesame oil

•  lower high blood pressure.
• contains two unique chemicals called sesamol and sesamin - very powerful antioxidants
• antibacterial properties - kill excess bacteria and can be used as a potent antibacterial mouthwash
• contains a chemical called phytate, which acts as an antioxidant in cells - may help prevent cellular damage and genetic alterations, decreasing your risk of developing cancer and other diseases
• can help reduce hypertension
  

10. Safflower oil

• alleviate the symptoms of coronary heart disease, Type 2 Diabetes, high blood pressure and arteriosclerosis.
• Vitamin E - reduces respiratory problems, helps blood circulation, strengthens the immune system,  and helps the body eliminate free radicals in the body, lowering the risk of heart disease and cancer
• high in unsaturated fats & low in saturated fats : keep your heart healthy. 
• Omega-6 fatty acids : help the body burn fat. These fatty acids also build prostaglandins which help control muscle contractions, balance blood pressure, and help the immune system
• rubbed into the roots of your hair  to improve the hair quality and also giving the hair a lustrous sheen. 
• moisturize skin giving it a healthy glow
• helps smooth and moisturize skin
• When applied directly to the skin, it can reduce the visibility of lines and wrinkles, reduce eczema, and reduce inflammation and redness.

11. Cottonseed oil

• gossypol inhibited the growth of cancerous head and neck tumors.
  
• vitamin E - helps form red blood cells and the body make better use of vitamin K
• polyunsaturated fat - lowering your risk of developing heart disease and reducing the amount of low-density lipoprotein, or bad cholesterol, in your blood.
  

When diets low in monounsaturated fat are replaced to increase the monounsaturated fat content (by replacing other oils with olive oil), research study participants tend to experience a significant decrease in their total blood cholesterol, LDL cholesterol, and LDL:HDL ratio.