By Ranita Ray
Refined oil can be economical and readily available. But it is highly processed, treated with chemicals and exposed to high temperatures to extract oil; it does more harm than good to health. If cooking with oil is a must, consider including these 5 healthier cooking oils.
Avocado oil comes from ripe avocado flesh. Its beneficial monounsaturated fats justify its costliness. Antioxidants in it defend against oxidative damage. Avocado oil has a high smoking point and is ideal for high-heat oil frying.
Ground flaxseeds yield the cooking oil. Consider flaxseed oil for omega-3 fatty acids. Lignans in flaxseed oil are antioxidant and anti-inflammatory. It has a low smoke point and shouldn't be used in high-heat cooking.
Popular cold-pressed coconut oil comes from coconut flesh. It's full of MCTs. Coconut oil contains anti-inflammatory and antibacterial lauric acid. This high-smoke point oil is suitable for high-heat cooking.
Olive oil abounds in antioxidants and monounsaturated fat. It contains vitamin E, which improves heart health and cognition. Olive oil loses some of its benefits when heated, so use it in low- to medium-heat cooking.
Mustard oil is obtained from dark yellow, pungent mustard seeds. It has lipids that are good for the heart and don't cause blood vessel plaque to form. It is abundant in Omega-3 and omega-6 fatty acids.