Which oils are healthy?

Dear Candace:

Research suggests that the healthiest oils are monounsaturated vegetable oils and marine oils.

Marine Oils
These oils come from cold-water fish such as salmon, mackerel, herring, tuna and sardines. The omega-3 fatty acids--EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)--in them seem to help blood cholesterol levels and may be important in preventing heart attacks and conditions such as rheumatoid arthritis and clogged arteries. You won't find these omega-3s to any great degree in vegetable oils, so it is smart to include a couple of fish meals each week in your diet.

Get Hooked on Fish!
Chart of Fish and Levels of Fat
What's a Fatty Acid?

Monounsaturated Oils
Of the vegetable oils, monounsaturates have the most beneficial effect on cholesterol levels. Polyunsaturated oils, on the other hand, lower both the bad (LDL) and the good (HDL) cholesterol, and getting too much of them has also been linked to suppression of the immune system and the growth of malignant tumors in laboratory animals.

In fact, polyunsaturated oils are being linked more and more to certain negative health conditions, the reasons for which are still under investigation. However, they are still proven to be a healthier choice over saturated fats in the prevention of heart disease.

Remember the first step in a "heart-healthy" diet is to eat less fat overall:

• Choose mainly low-fat foods
  
• Cook with little or no fat
  
• Add as little fat as possible to prepared foods

When you do use fats and oils, use this table to make a healthy choice. All oils are a combination of poly, mono, and saturated fats.

1. Stick with those highest in monounsaturates and lowest in saturated fat.
2. Olive oil and canola oil are your best choices.

P=Polyunsaturated, M=Monounsaturated, U=Total Unsaturated, S=Saturated

Thank you for your question. Happy, healthy eating!

Sue Gilbert, M.S., nutritionist