Low cholesterol oils are those that contain less saturated fat and are healthier for your heart. Some common cooking oils that are low in cholesterol and rich in "good" fats (monounsaturated and polyunsaturated) include:
- Canola oil
- Corn oil
- Olive oil
- Peanut oil
- Safflower oil
- Soybean oil
- Sunflower oil
- Vegetable oil (a blend of nontropical vegetable oils)
- Avocado oil
- Grapeseed oil
- Rice bran oil
- Flaxseed oil
These oils are considered healthy choices because they contain more "good" fats and less saturated fat than solid fats, such as butter, shortening, lard, and stick margarine. When shopping for healthy oils, it's essential to choose those with less than 4 grams of saturated fat per tablespoon and no partially hydrogenated oils or trans fats
. Some specialty oils, such as avocado, grapeseed, rice bran, and sesame, can also be healthy choices but may cost more or be harder to find
. When cooking with these oils, it's crucial to store them properly to avoid oxidation or rancidity, which can negatively impact their health benefits
. Additionally, if an oil starts to smoke or catch fire, it's best not to use it, as it has reached its smoke point and may degrade
