Healthy Way To Take Oil

Excessive intake of oils especially saturated fatty acids may increase the risk of heart disease and hyperlipidemia morbidity. The average daily requirement of oil for a person should be three to five tablespoons. However, for people suffering from high blood cholesterol, diabetes, high cholesterol levels, high blood pressure and obesity, they need to set a limit of oil intake in their daily diet which should be no more than three tablespoons.

The ratio of essential fatty acid intake in the diet is a very important. Generally, essential fatty acids include saturated fatty acids, unsaturated fatty acids and polyunsaturated fatty acids. The ratio of these three parts was considered to be 1:1:1. However, due to saturated fatty acid will easily enhance the level of blood triglycerides, total cholesterol and low density lipoprotein cholesterol in human body. It is believed that that the ratio of saturated fat intake should be lower.

One of the most common fatty acids is the cooking oil. Amount all oils, palm oil and butter contain the highest level of saturated fatty acids. These oils have a good stability and are high temperature resistant. So, they are very suitable for high-temperature frying cooking actions. On the contrary, olive oil, canola oil is rich in unsaturated fatty acids and are suitable for salad or stir-fry. Other kinds of oil including sunflower oil, corn oil, soybean salad oil, safflower oil and sesame oil are all polyunsaturated fatty acids which are suitable for frying for a short time.

When we choose cooking oil, the rule of thumb is to use as less oil as possible. We can select the oil type containing a balanced ratio of fatty acid ratio.

Image provided By Bill Branson (photographer) [Public domain], via Wikimedia Commons

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