Vegetable Oil, Canola Oil, Sunflower Oil …

Heart-healthy oil options abound, but which is best?

By Deborah Jeanne Sergeant

 

Grocery stores offer olive oil, canola oil, sunflower oil and many more.

But which is best for heart health?

In general, the oil types are divided into olive oil — oil that is pressed from olives — and “seed oils,” those extracted and processed from seeds, such as rapeseed (canola) and sunflower seeds, and other plants like soybeans and peanuts.

Olive oil and canola are the top two oils.

“As far as oils, olive oil is definitely the best choice for heart health,” said Kelly Springer, registered dietitian and owner of Kelly’s Choice in Skaneateles. “It is composed of monounsaturated fats (MUFAs), primarily oleic acid.”

She explained that these fats have been shown to lower levels of LDL “bad” cholesterol, which can lower the risk of plaque buildup in arteries as well as raise HDL “good” cholesterol, which helps clear excess cholesterol from the bloodstream.

In addition, extra virgin olive oil (EVOO) also contains polyphenols. Springer said that these plant compounds offer “powerful anti-inflammatory and antioxidant properties. These compounds help reduce oxidative stress, a key contributor to heart disease and protect against endothelial dysfunction, which can lead to arterial stiffness and atherosclerosis.”

EVOO does have a few drawbacks. Its low smoke point means that it’s hard to cook with EVOO at high temperatures. It also tends to lend a distinctive flavor that doesn’t go with some uses. But its robust flavor complements Mediterranean-inspired dishes and for dips and salad dressings. Avoid using EVOO to stir fry vegetables at high temperatures. For use in higher heat, refined olive oil but realize that it contains less of the beneficial properties of EVOO.

About canola oil, Springer said that “particularly refined varieties, has minimal antioxidant content and lacks the bioactive compounds found in EVOO.

“Canola oil, while also containing MUFAs has a higher proportion of omega-6 fatty acids. Excessive omega-6 intake relative to omega-3s may contribute to inflammation, which is a risk factor for cardiovascular disease.”

Laurel Sterling, registered dietitian, nutritionist and national educator for Carlson Laboratories in Canastota, lauded olive oil’s omega-9 oleic acid and polyphenols because of their antioxidants.

“Antioxidants help protect the cells in your body from free radical damage,” Sterling said.

“Free radicals can cause your cells to oxidize and as a result perform poorly.”

EVOO is a good source of polyphenols, along with tea, chocolate, fruits and vegetables. Sterling noted that like other antioxidants, polyphenols promote healthy inflammation balance.

Canola oil offers a neutral flavor and higher smoke point, meaning it can be used in a greater variety of ways than olive oil. Compared with canola, olive oil is more expensive. But canola oil has a few drawbacks.

“To be clear, there are ‘healthy’ omega-6s and ‘unhealthy’ omega-6s,” Sterling said. “Unfortunately, in modern day society, people in America consume far too many of the unhealthy omega-6s which are major contributors to increased inflammation levels in our bodies.

“These unhealthy omega-6s sources typically come from convenience foods and fast-food. They typically include corn, canola, soy and cottonseed oils. The preferred omega-6 choices would be flaxseed, hempseed, sunflower, pumpkin seed, borage oil, evening primrose oil and black currant seed oil.”

For a healthy heart, it’s also important to incorporate aerobic activity and strength training into one’s routine and to mitigate stress.