Not only olive: the best oils for healthy eating

Not only olive: the best oils for healthy eating

Oils are an important component of a healthy diet, as they provide the body with the necessary fats that support the normal functioning of the heart, nervous system and other organs. Although olive oil has long been considered a symbol of healthy eating, there are many other types of oil that have their own unique properties and health benefits. Let's look at the most popular and useful oils that should be added to your menu.

Olive oil

Olive oil is undoubtedly one of the most well-known and widely used oils for healthy eating. It is rich in monounsaturated fats, which reduce the level of "bad" cholesterol in the blood, thereby supporting heart health. Olive oil also contains antioxidants, such as polyphenols, which protect the body from oxidative stress and inflammation. For maximum benefits, choose cold-pressed olive oil, as it retains more of its beneficial properties.

Coconut oil

Coconut oil is another popular option that is actively used in cooking due to its pleasant taste and numerous beneficial properties. It contains saturated fats, but this does not mean that its use is bad for health. Coconut oil has special medium-chain triglycerides (MCTs) that are quickly absorbed and converted into energy without being stored as fat. This makes it useful for people who exercise or want to control their weight. It also has antimicrobial properties, which can help strengthen the immune system.

Linseed oil

Flaxseed oil is one of the best sources of omega-3 fatty acids, which are important for cardiovascular and brain health. Omega-3 also help reduce inflammatory processes in the body. Flaxseed oil is rich in linoleic acid, which helps improve the condition of the skin and hair. However, linseed oil cannot be used for frying, as its properties can change at high temperatures. It is best suited for adding to salads or dressing cold dishes.

Nut oil

Nut oil, particularly walnut oil, is an excellent source of omega-3 fatty acids, as well as antioxidants such as vitamin E. It has a very mild flavor and makes a great addition to salads, desserts or dips. Walnut oil helps improve cardiovascular health by reducing the risk of blood clots and maintaining normal cholesterol levels. Walnut oil also contains magnesium, which is good for the nervous system, and regular consumption can help improve sleep and reduce stress levels.

Butter oil

Butter oil is an oil extracted from sunflower seeds that is high in monounsaturated fats and vitamin E. It is suitable for cooking at high temperatures due to its high smoke point. Butter oil is a very versatile product and is used not only in cooking, but also in cosmetics due to its moisturizing properties. It also helps lower cholesterol levels and improve the work of the cardiovascular system.

Avocado oil

Avocado oil is high in monounsaturated fats, as well as vitamins A, D, E, and K. It helps lower "bad" cholesterol and raises "good" cholesterol, making it good for heart health. In addition, avocado oil has anti-inflammatory properties, which positively affects the condition of the joints and skin. It is also rich in antioxidants that help preserve youth and protect the body from the harmful effects of the environment.

Result

While olive oil is indeed one of the best for your health, there are plenty of other oils that can also be good for your diet. Coconut, flax, nut, butter, and avocado oils are just a few examples of healthy fats to include in your diet to support heart, brain, skin, and overall well-being. Do not forget about variety in your diet, because each type of oil has unique beneficial properties.