GOOD POUR When exposed to light and air, antioxidants in extra-virgin olive oil can start to break down. A 2005 study published in the journal Nature found that this compound has anti-inflammatory properties similar to ibuprofen researchers believe that eating olive oil in moderation may help reduce inflammation in the body over time. When stored in a cool, dark cupboard, it's shelf-stable for about a year, even after being opened.ĮXTRA-VIRGIN OLIVE OIL Rich, slightly peppery-tasting extra-virgin olive oil (which consists mostly of monounsaturated fat) is minimally processed, so it retains extremely high levels of antioxidants, including vitamin E and a compound called oleocanthal. "So a heart-healthy source like canola oil is a good way to get it into your diet." GOOD POUR Save money by buying canola oil in bulk. "Vitamin E is not in a lot of fruits and vegetables," says Dimmick. One tablespoon contains 14 percent of your daily need for vitamin E, which helps reduce free-radical damage. It has a light, neutral flavor and the least amount of saturated fat of all cooking oils, says sports nutritionist Barbara Lewin, R.D., who recommends using it instead of butter and shortening. GOOD POUR Avocado oil has the highest smoke point of any plant oil, making it ideal for high-heat cooking, but its mild flavor is just as delicious drizzled over finished dishes.ĬANOLA OIL Like avocado oil, canola is rich in heart-healthy monounsaturated fat. She adds that the plentiful phytochemicals found in avocado oil may lessen UV-induced cellular damage-good news for runners who log their miles in the summer sun. Studies show decreasing saturated and trans-fat intake while increasing monounsaturated fat intake can lower LDL, or so-called "bad cholesterol." It can also reduce the risk of heart disease and bone fractures, says sports dietitian Cassie Dimmick, R.D. These six standbys (and potential new favorites) contain an ideal mix of healthy fats while also providing a kick of flavor.ĪVOCADO OIL Light, buttery avocado oil is rich in monounsaturated fat. She explains eating a variety of oils-in moderation, of course-can help your body absorb fat-soluble vitamins and reduce the risk of developing heart disease, stroke, and high blood pressure. "But just as runners experiment with different sports-nutrition products to optimize performance, we should experiment with different oils to optimize health and make food fun," says sports dietitian Dina Griffin, R.D. If you stir-fry vegetables in canola oil and drizzle extra-virgin olive oil over salads, you're already loading up on healthy fats and antioxidants.
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