5 healthy cooking oils

 Many of us can be confused when deciding which oils to choose for healthy cooking purposes.

Canola oil is one of the 5 best cooking oils /// Shutterstock

Canola oil is one of the five best cooking oils

SHUTTERSTOCK

According to many medical experts and research, the latter 5 oils are among the healthiest options to use in home cooking, according to Medical Daily.

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Olive oil

Monounsaturated fats found in extra virgin olive oil are heart-friendly and may help slow cognitive decline. So it's no surprise that this oil is among the ingredients of the Mediterranean diet, which has been linked to a lower risk of heart disease and stroke.

Extra virgin olive oil has a low smoke point while refined and refined olive oil has a relatively higher smoke point. But regardless of the type, remember to use oils in moderation because healthy fats still must not be consumed in excess.

Avocado oil

You can get the most out of unrefined avocado oil because it contains monounsaturated fats, polyunsaturated fatty acids, and vitamin E.

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Derived from avocados, avocado oil is beneficial for many reasons. One study found it could increase antioxidant absorption, while another showed it helped reduce the risk of metabolic syndrome.

Canola oil

Organic or non-GMO canola oil is one of the best options you can consider when cooking. It has a high smoke point and is associated with a reduced risk of inflammatory diseases such as heart disease and cancer. The Omega-3 content in this oil is also relatively high compared to most other vegetable oils.

According to registered dietitian Keri Gans, Western diets often include too much Omega-6 and too little Omega-3, an imbalance that is linked to systemic inflammation, according to Medical Daily.

"Ideally, it's best to look for oils with a favorable ratio of Omega-3 to Omega-6, like walnut, canola and flaxseed," says Keri Gans.

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Walnut oil

Walnut oil can also provide a well-balanced ratio of Omega-3s to Omega-6s. This cooking oil provides nutrients such as selenium, phosphorus, magnesium, zinc, iron, and calcium.

From this long list of health benefits, walnut oil can improve blood circulation by keeping arteries flexible and is also recommended for people with eczema, according to Medical Daily.

Flaxseed oil

According to the Mayo Clinic, flaxseed oil may be helpful in managing diabetes and helping to control cholesterol levels.

Flaxseed oil concentrates provide plenty of Omega-3s. Flaxseed oil is also a great choice for people with high blood pressure, and studies show that taking a daily flaxseed oil supplement can lower blood pressure and have a cardio-protective effect.