TOP HEART-HEALTHY OILS & HOW TO USE THEM When cooking, it’s important to choose the most heart-healthy oils. Oils are a form of fat. Our bodies need fat for energy, digestion, vitamin absorption, and more. But too much of the wrong kind of fat can lead to heart disease. Stock your pantry with the healthiest oils for every occasion! BETTER FOR BEST FOR BROWNING, WORSE FOR YOUR HEART SEARING & PAN FRYING YOUR HEART Almond oil MONOUNSATURATED FATS: TRANS FATS: These man- These plant-based oils reduce Sunflower oil (high-oleic) made, partially hydrogenated heart disease more than any Canola oil (high-oleic) vegetable oils increase heart other oils. Olive oil (light or highly refined) disease more than all other oils (think margarine, shortening). POLYUNSATURATED FATS: These plant-based oils with SATURATED FATS: These omega-3 fatty acids help to BEST FOR STIR-FRYING, oils made from full-fat dairy reduce heart disease. products also increase heart BAKING & OVEN COOKING disease (think butter). Canola oil Grapeseed oil Peanut oil THE 411 ON EVOO ISLAND “GET-AWAYS” Why is extra-virgin olive Steer clear of tropical- oil (EVOO) better than BEST FOR SAUTÉING sounding oils like regular? Because olives coconut, palm, palm are processed within & SAUCE-MAKING kernel and cottonseed 24 hours of picking, Olive oil oils. They all contain preserving healthy fats Walnut oil saturated fat. and antioxidants. Sesame oil ARE COOKING BEST FOR DRESSINGS, SMOKE MEANS SPRAYS SAFE? DIPS & MARINADES TROUBLE The FDA recognizes Olive oil (extra virgin) If oil starts to smoke cooking sprays as safe. Toasted sesame oil in the pan, start over. You can also fill manual Smoke produces toxic Flaxseed oil pump spray bottles fumes and unhealthy with your favorite oils. Walnut oil byproducts. Avocado oil CONTROL PORTIONS BEST IN SHOW IS DEEP-FRYING WITH OIL, TOO Looking for one oil to get you EVER OK? One teaspoon of oil through most cooking scenarios? Deep-frying has zero health contains 40 calories Go for extra-virgin olive oil. benefits. Even when it’s and 4.5 grams of fat! But keep canola in the veggies and fish, deep- When guesstimating, cupboard as a backup for frying adds fat, calories start with 1 tablespoon and, often, sodium. Lightly higher temperature cooking. of oil and stop at 2. sauté or stir-fry instead to enjoy a food’s true flavor. For more information, visit Cleveland Clinic’s Health Hub at ClevelandClinic.org/HealthHub. © 2012 Cleveland Clinic.