Looking for ways to lower cholesterol? Try these heart-friendly oils

Lowering cholesterol is important to support your heart health. It's not just the foods that make a difference. Oils are equally important. Know which oil is good for cholesterol and your heart.

While cooking you must have noticed that the oil you use can enhance the flavour of a dish. Mostly derived from seeds and fruits, cooking oils do more than making a dish taste better. They may also have cardiovascular protective properties, which means they can be beneficial for your heart. One of the best ways to protect your heart is to make sure your cholesterol level does not shoot up. So, you have to ensure you eat all things healthy, including oil. But which oil is good for cholesterol? Read on to find out the healthy cooking oils for your heart.

What are the dangers of high cholesterol?

Cholesterol, a waxy and fat-like substance, is necessary for your body. “It is a fundamental component of cellular structure, and helps in the production of hormones like cortisol and estrogen, and vitamin D synthesis,” says a cardiologist.

Your body relies on an appropriate level of cholesterol for these bodily functions. If you have high cholesterol, it can cause problems. It is when you have a total cholesterol above 200 milligrams per deciliter (mg/dL), according to experts. This means your low-density lipoprotein (LDL) or “bad” cholesterol, high-density lipoprotein (HDL) or “good” cholesterol and triglycerides are more than 200 mg/dL.

Here are some of the dangers of having high cholesterol:

• Atherosclerosis: Excess LDL cholesterol can get accumulated on arterial walls, forming plaques, which can narrow the arteries. “This can reduce blood flow, and may lead to heart attacks or strokes,” says Dr Borse.
• Heart disease: When the arteries get narrowed or blocked, the heart needs to work harder. This can lead to coronary artery disease, which may lead to death.
• Peripheral Artery Disease: It is a health condition in which the arteries get narrowed outside the heart. “This usually happens in the legs, and reduced blood flow in the limbs can lead to pain, and mobility issues,” says the expert.

Which oil is good for cholesterol?

If you want to know which oil is good for cholesterol, here are some options:

1. Extra virgin olive oil

“Made of pressed olives, this oil is high in monounsaturated fats and polyphenols, which fight inflammation and improve heart health,” says nutritionist Pooja Kedia. So, if want to know which oil is good for cholesterol, make sure extra virgin olive oil is part of the list. It increases HDL-cholesterol and reduces LDL-cholesterol, as per research published in 2015. You can drizzle it over salads, cooked vegetables, or whole grains, but go for light sautéing.

2. Avocado oil

Extracted from avocados, this oil is high in monounsaturated fats and vitamin E. If you want to know which oil is good for cholesterol, make sure to try avocado oil. “They help to aid in lowering LDL levels while enhancing HDL cholesterol. It also offers anti-inflammatory benefits, making it a strong choice for cardiovascular health,” says Dr Borse. It is ideal for sautéing, roasting, and stir-frying. It can be used for salad dressings, guacamole, or drizzling over grilled dishes.

3. Flaxseed oil

Cold-pressed flaxseeds are used to make this oil, which is rich in alpha-linolenic acid, a type of omega-3 fatty acid. “This helps support heart health and improve cholesterol metabolism, which involves the way the synthesises, transports, and excretes cholesterol,” says Kedia. You can drizzle it over already cooked dishes. But don’t expose it to high heat, as harmful compounds can get formed while using it for cooking.

4. Walnut oil

Wondering which oil is good for cholesterol Go for the oil made from pressed walnuts, which are rich in omega-3 fatty acids and polyphenols. “It also contains ellagic acid, which is an antioxidant known to support heart health,” says Kedia. Use this oil in salad dressings and healthy dips.

5. Canola oil

Extracted from rapeseed plants, this oil is full of monounsaturated fats, omega-3s, and low in saturated fats. “It can help to lower LDL cholesterol while increasing HDL cholesterol, and so, can improve overall heart health,” says Kedia. It goes well with cooking, baking, sautéing, and grilling.

6. Sesame oil

If you want to know which oil is good for cholesterol, then you have to try sesame oil. Extracted from sesame seeds, this oil is a great option. “It has antioxidants such as sesamol and sesamin that help to contribute to lowering cholesterol levels,” says Dr Borse. They can prevent oxidative damage to LDL particles and support overall heart health. You can add it to homemade hummus or dressings.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Flaxseed Oil - 7 Remarkable Health Benefits and Uses

Flaxseed oil is extracted from flaxseeds, which are tiny brown seeds that come from the Linum usitatissimum plant. Flaxseed oil can be consumed internally or used directly on the skin and hair. This therapeutic oil has several remarkable benefits ranging from shiny and healthy hair to a decreased risk of serious diseases like cancer and cardiovascular issues. Find out why flaxseed oil deserves a place in your home and learn several ways to use it.

What Is Flaxseed Oil?

Flaxseed oil is also called linseed oil or flax oil, and it is produced by grounding up and pressing the natural oils out of the seeds. Flaxseeds are real little miracle workers praised for their extraordinary health benefits, so it’s not surprising that the plant oil extracted from them has several healthy uses as well. This nutrient-packed oil is rich in many beneficial compounds, namely: 

 

Plant proteins Fiber 

 

Omega-3 fatty acids 

 

Phenolic compounds (lignans) 

 

Calcium 

 

Magnesium. 

 

In fact, just one tablespoon is more than enough to meet the daily recommended dose of omega-3 fatty acids, as it contains 7,196 mg of alpha-linolenic acid (ALA), a form of omega-3. As you may or may not know, omega-3 fats are essential for heart and brain health, and these oils are probably why flaxseed oil has a marked anti-inflammatory effect. 

 

A meta-analysis of multiple human studies suggested that flax oil reduces the levels of an inflammation marker called C-reactive protein in some participants. Reducing the level of inflammation in the body, in turn, is crucial for anyone suffering from any chronic pain or health issue. Read on to learn about the targeted ways flaxseed oil benefits one’s health.  

 

1. Improves Digestion

If you suffer from digestive upsets, flaxseed oil may be for you. For one, flaxseed oil can remedy both constipation and diarrhea. Taking flax oil daily can help promote regular bowel movements and may even reduce symptoms of irritable bowel syndrome (IBS). 

 

Research from 2012 found an improvement in IBS symptoms, including constipation and diarrhea, and another paper in hemodialysis patients confirmed that taking flaxseed oil daily relieved constipation while also acting as an antidiarrheal agent. So, if you’re suffering from IBS or just experiencing indigestion, taking flaxseed oil may help you find relief.

2. Benefits Heart Health

Scientists have known for a while that omega-3 fatty acids are essential for the heart, as they lower inflammation and blood pressure. Research investigating the effectiveness of various plant oils on blood pressure found that taking 1 tablespoon (15 ml) of flaxseed oil is superior to safflower oil in reducing blood pressure. 

 

In addition, there’s evidence that suggests that flaxseed oil improves the elasticity of arteries and lowers bad LDL cholesterol levels. Both of these factors increase the risk of heart disease. 

 

One issue is that not all omega-3s may be equally effective at being absorbed by the body and transformed into fatty acids our body can use. ​Alpha-linolenic acid present in flaxseed oil is absorbed by the body exceptionally well. It was shown to boost the level of naturally occurring omega-3s in the body, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both DHA and EPA are crucial for a healthy heart and blood vessels, and flaxseed oil is great at providing our body with these essential compounds. 

 

3. Promotes Hydrated and Healthy Skin

Alpha-linolenic acid (ALA) is an important antioxidant capable of reducing skin inflammation and promoting skin healing. Flaxseed oil is on the thicker side, so it’s especially beneficial for people who have very dry skin and can be applied on the skin to soften hardened skin on the knuckles, elbows, feet, and nail cuticles. Flaxseed oil coats and protects the skin from the elements, so it’s a good oil to apply on the hands and face when the weather is very cold and dry. 

 

Consuming flaxseed oil may be also beneficial for skin health. One study in women who took flaxseed oil for 3 months reported improvements in skin hydration, smoothness, and less irritation and sensitivity. Lastly, there’s also some limited evidence of flaxseed oil consumption improving atopic dermatitis, a variety of eczema that causes itchy and red skin. Only 3 weeks of daily flaxseed oil consumption reduced itching, redness, and swelling in mice suffering from the condition.

4. Hair Health

If your hair is looking dull, dry, or brittle, applying a tiny bit of flaxseed oil on clean dry strands may be able to hydrate and return the shine to your hair. In addition, the omega-3 fatty acids and proteins present in flax oil can nourish the hair follicles and reduce inflammation of the scalp. 

 

You can either apply a hot flaxseed oil hair mask before washing your hair or take flaxseed oil internally. Flaxseed oil can improve hair and scalp health in the long run, helping you reduce problems like dandruff and an itchy scalp.

5. Reduces the Risk of Cancer

Flaxseed oil is rich in compounds called linoorbitides that have antioxidant and cancer-fighting properties. It also contains lignans - plant compounds known to reduce the risk of breast cancer. Several studies have confirmed that flaxseed oil may fight cancer cells from breast cancer, lung cancer, and colon cancer, but current research is limited to in-vitro and animal studies. Nevertheless, these findings are certainly promising, even if we’re not sure if these results translate to humans yet. 

 

6. Improves Dry Eyes

Dry eye syndrome (DES) is an increasingly common eye problem that makes your eyes feel tired, scratchy, and irritated. The condition occurs when there isn’t sufficient lubrication to the eyes, and it may even make you experience blurry vision. Those who suffer from dry eyes may not find that eyedrops improve their symptoms. 

 

Luckily, taking flaxseed oil internally seems to help the tear-producing glands in your eyes called meibomian glands increase the lubrication potential of your tears while also reducing inflammation and swelling on the surface of the eyes. Avoid applying flaxseed oil in or around the eye area - only consuming the oil internally can help the meibomian glands, and it will take a few weeks. 

 

7. Improves Menopause Symptoms Flaxseed Oil happy older woman

Women struggling with hot flashes and other menopause symptoms may benefit from taking flaxseed oil too. According to a 2015 study that included 140 women, taking the oil decreased the participants’ hot flashes and raised their overall quality of life. 

 

Researchers believe that this may be due to the presence of compounds called lignans in flax oil that have a weak estrogen effect. Interestingly, the same effect was not observed in studies of women taking flaxseeds, which is likely due to the fact that the oil is more concentrated in nutrients and plant compounds than whole seeds.

How to Use Flaxseed Oil 

Flaxseed oil has a yellow color and a mild, nutty smell similar to sesame seed oil. However, unlike sesame seed oil, flax oil shouldn’t be used in baking and high-heat cooking, as it may become ineffective. Flax oil is sold in opaque bottles to protect it from light exposure. Once opened, a bottle of flaxseed oil must be refrigerated. 

 

Flaxseed oil is incredibly versatile. Here are just a few ways you can use it at home:

Add flaxseed oil to any dish, e.g. to dress salads, prepare sauces, dips, or smoothies. Remember that just 1 tablespoon of the oil a day is more than enough for you to experience the benefits. Apply a few drops of flaxseed oil to the skin as a moisturizer. It works especially well for dry skin patches and tough skin on the elbows and knees. 

 

Warm flaxseed oil can be applied to the scalp and hair length as a calming, nourishing, and shine-enhancing hair mask. Simply apply it on dry hair before a wash day and leave for an hour. Then wash your hair as usual. 

 

Who Shouldn’t Use Flaxseed Oil?  

 

Before surgery or if you have a bleeding disorder: flaxseed oil can increase the risk of bleeding in some people, which is why it’s not recommended to take it for people with bleeding disorders and for 2 weeks before and after surgery. 

 

People who have low blood pressure, those who take medications for heart health and high blood pressure, blood sugar, or prescription medications that manipulate estrogen levels should talk to their doctor before taking flaxseed oil. 

 

Pregnant and breastfeeding women: Flaxseed oil may be dangerous for pregnancy and it’s not clear if it’s safe for children.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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