About-Cardio
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We provide our users the most up-to-date and accurate information on the treatment and prevention of cardio pathologies in accordance with current American and European clinical guidelines.
The information provided on this website is for educational purposes only and should not be considered medical advice. Always consult a licensed physician for diagnosis and treatment.
Best Cooking Oil for High Cholesterol
Introduction
High cholesterol can increase the risk of heart disease and stroke. Choosing the right cooking oil is an important step in managing cholesterol levels.
Types of Fat in Oils
Cooking oils contain different types of fats: - Saturated fats (e.g., butter, palm oil) – Can raise LDL ("bad") cholesterol. - Trans fats (partially hydrogenated oils) – Very harmful, should be avoided entirely. - Monounsaturated fats (e.g., olive oil) – Can lower LDL and increase HDL ("good") cholesterol. - Polyunsaturated fats (e.g., flaxseed oil, sunflower oil) – Essential for heart health.
Best Oils for High Cholesterol
- Olive Oil – High in monounsaturated fats, reduces LDL cholesterol, and has anti-inflammatory properties.
- Canola Oil – Low in saturated fat, a good balance of monounsaturated and polyunsaturated fats.
- Flaxseed Oil – Rich in omega-3 fatty acids, which can help lower triglycerides.
- Avocado Oil – High in heart-healthy monounsaturated fats and antioxidants.
- Walnut Oil – Contains high levels of omega-3s, beneficial for heart health.
- Soybean Oil – Good for maintaining a healthy cholesterol balance.
Oils to Avoid
- Coconut Oil – Despite its popularity, it is high in saturated fat and can raise LDL levels.
- Palm Oil – High in saturated fats, which are not ideal for high cholesterol conditions.
- Partially Hydrogenated Oils – These contain trans fats, which are very harmful to heart health.
Conclusion
When choosing cooking oil, prefer those rich in monounsaturated and polyunsaturated fats. Olive oil, flaxseed oil, and avocado oil are great choices for maintaining healthy cholesterol levels.
Additional Tips
- Use oils in moderation to avoid excessive calorie intake.
- Combine with a heart-healthy diet rich in vegetables, fiber, and lean proteins.
- Avoid deep-frying; opt for grilling, steaming, or baking instead.
Source recommendations
1. American Heart Association Guidelines on Healthy Oil Consumption
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
- https://newsroom.heart.org/news/replacing-butter-with-plant-based-oils-may-reduce-the-risk-of-premature-death
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils
- https://newsroom.heart.org/news/consuming-more-olive-oil-associated-with-less-heart-disease-in-americans
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
2. European Society of Cardiology Guidelines on Cardiovascular Disease Prevention
- https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines/CVD-Prevention-Guidelines
- https://academic.oup.com/eurheartj/article/42/34/3227/6358713
- https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines/CVD-and-Diabetes-Guidelines
- https://pubmed.ncbi.nlm.nih.gov/34458905/
- https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines
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If you or your loved ones experience any of these symptoms, you should consult a doctor in time. Remember that self-medication can be dangerous, and timely diagnosis will preserve the quality and life expectancy.
The heart is an organ that does not know how to "keep silent" if something goes wrong. Chest pain, shortness of breath, swelling, dizziness, and rhythm disturbances are the symptoms that require our attention. The best prevention of heart disease is careful attention to your health, regular checkups with a doctor, and a healthy lifestyle. Take care of your heart, and it will serve you for many years!
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Our answers to your questions are based on the clinical recommendations of countries with the most developed healthcare systems in the field of cardiology in the USA, the EU and Japan.
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We monitor all innovations and changes in the field of cardiac disease treatment on a daily basis.
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Every 3-5 years, half of the scientific approaches to treatment in the field of cardiology are reviewed as a result of specialized scientific discoveries. With us, you don't have to wait these years to learn about the best ways to treat you and your loved ones.