Oil is one of the main ingredients for cooking. However, do not make the wrong choice. Each type of oil contains nutrients that affect health.
Now, when shopping consumers can see a different line of oil. Almost all types of oil used for cooking are vegetable oils. Choosing the right oil can help with health conditions including controlling cholesterol levels, improving heart health, losing weight, and more.
Here are some types of oil that are often used in Indonesia:
- Coconut oil
Coconut oil has a delicious aroma and lasts a long time at room temperature, so it is widely used for baking cakes or other types of food. Coconut oil contains 90 percent saturated fat, which can increase blood levels Low Density Lipoprotein (LDL) or better known as bad cholesterol. As a result, the risk of heart disease will increase as well.
Unlike ordinary coconut oil, there is also VCO coconut oil. The positive benefits of VCO coconut oil (Virgin Coconut Oil) is an antioxidant content and also increases High Density Lipoprotein (HDL) or good cholesterol is higher than other oils. This antioxidant has the potential as a heart health because it plays a role in preventing the formation of plaque on the walls of blood vessels. In other words, antioxidants play a role in preventing vessel cavities from narrowing. However, we need to be careful when choosing coconut oil, regardless of the type because coconut oil currently being marketed has gone through various production processes that can damage the antioxidant content and other beneficial substances.
Furthermore, the use of coconut oil is not recommended for routine use as its content is not considered as good as other types of oils in maintaining a healthy body.
- Palm oil
Palm oil contains palmitic acid which includes saturated fatty acids, this content has the potential to increase LDL levels and all types of cholesterol. However, its effect on cardiovascular disease is still debated in the medical world. On the other hand, palm oil is also known to contain oleic and linoleic acids which are classified as unsaturated fatty acids, as well as vitamins A and E as antioxidants. Vitamin E in palm oil consists of tocotrienol, which functions to prevent the work of cholesterol-forming enzymes.
- Canola Oil
Canola oil is low in saturated fatty acids, only about 7 percent. This oil is also high in unsaturated fatty acids, vitamin E compounds, tocopherols and other substances, which are believed to protect the heart. Research on diets with canola oil has shown lower cholesterol levels, compared with consumption of oils that are higher in other saturated fatty acids.
- Olive oil
Olive oil has five to ten times as much healthy fat as we need, compared to coconut oil. These healthy fats include double-chain unsaturated fatty acids and single-chain unsaturated fatty acids.
This may be related to olive oil's ability to suppress LDL levels as bad cholesterol, improve hyperlipidemia (high total cholesterol, and triglyceride levels), and prevent hypertension, according to a study. Regular consumption of olive oil can also prevent stroke.
Not only preventing cardiovascular disease, olive oil is also believed to help treat other conditions such as reducing the risk of breast cancer, acute inflammation of the pancreas, liver disorders, and intestinal inflammation. This oil may also support mental health by suppressing depression, while preventing the development of Alzheimer's disease or senility.
To get the many benefits of olive oil, it is recommended to consume at least two tablespoons or about 23 grams daily. Add olive oil when sautéing vegetables or fried rice, mixing salads, or polishing meats instead of butter.
It is important to choose the right oil by considering its nutritional content. When buying, read the packaging label carefully. If you have certain health conditions, consult your doctor or nutritionist for the best advice.
