One study showed coconut oil to raise overall cholesterol and LDLs during a 5-8 week coconut oil diet. The American Heart Association advises replacing saturated fats like coconut oil with mono- and polyunsaturated fats.
Avocado Oil
How it’s Made
Avocado oil is made by cold-pressing avocado paste that is made from ripe avocados. The oil and water components are separated by equipment called a centrifuge.
Impact of Cholesterol
Avocado oil is high in oleic acid, which is the same monounsaturated fat found in olive oil. Its high smoke point makes it a good option to fry foods. Avocado oil is rich in antioxidants and is effective in increasing HDLs (good cholesterol).
Canola Oil
How Is It Made?
The name Canola was invented by scientists who developed an edible version of the rapeseed plant. They named the plant Canola by combining, “Canada” and “ola” from oil. Over 90 percent of canola crops grown in the United States are GMO (genetically modified). Canola seeds are cleaned, flaked, cooked, and 50 percent of the oil is expeller pressed. The remainder of the oil is removed from the flakes by a chemical.
Impact on Cholesterol
Canola oil is not filled with an abundance of nutrients. It has small amounts of Vitamins E and K but does not offer other vitamins or minerals. Canola oil is high in omega- 6s, which are important for optimal health. However, the Western diets that many eat consists of too many omega- 6s and not enough omega-3s.
The canola oil in your grocery store is highly refined and studies show that it can lead to metabolic syndrome (conditions that increase your risk for heart disease, stroke, and diabetes). When compared to the saturated fats found in butter, canola oil may reduce your LDLs.
Selecting an oil that will lower your cholesterol can feel like an overwhelming task. Reading the nutritional labels on the oils that you purchase can give you more insight on what’s inside.
Remember, oils contain high calories so, take care to measure the oils that you use in your favorite dishes. Let’s make our hearts proud of healthy cholesterol!
Dr. Candace McMillon-Dantley is on a mission to inspire and educate women to health. She is the author of Woman, Take Off Your Cape!, a collection of stories that reflect the lives of real-women who put everything first, except themselves. She is the creator of The Doc Knows, a health and wellness site for women. Connect with Dr. Candace on Instagram @drcandace.