Beyond Olive: Oils for Heart Health
Should you buy the big 2-quart bottle of vegetable oil for $2.50 or spend $12 on a 1-quart bottle of extra-virgin olive oil? “Olive oil has been regarded by many as a unique oil for cardiovascular health, but the data don’t really support it as being superior to common vegetable oils,” says Alice H. Lichtenstein, DSc, director of Tufts’ HNRCA Cardiovascular Nutrition Laboratory. “Compared to olive oil, both soybean oil (commonly labeled vegetable oil) and corn oil are higher in polyunsaturated fat. There’s some data to suggest that it’s better for cardiovascular health to use oils higher in polyunsaturated fat than monounsaturated fat when replacing saturated fat. However, the data aren’t consistent, so your choice of oil really depends on personal preference and intended use.”
Comparing Oils: All oils provide about 120 calories and 14 grams of fat per tablespoon; the differences are in the types of fatty acids that make up the oil. Any non-tropical oil is a good choice from a health standpoint. As shown, right, tropical oils are high in saturated fat and aren’t recommended for your pantry.
Some oils, such as canola and soybean, may be promoted for their ALA (alpha-linolenic acid), a vegetable source of omega-3 fat, or other minor components such as polyphenols and plant sterols (associated with cholesterol lowering). However, these aren’t present in significant amounts, so it’s really the overall fat profile of the oil that makes the main difference for health, Lichtenstein says.
You also can choose specialty oils, such as avocado, pumpkin seed or walnut. “These are fine to use if you like the flavor, but they don’t have any unique health benefits,” Lichtenstein says. The more common oils are generally less expensive, more heat stable and store longer than specialty oils (refrigeration helps deter rancidity).
Regardless of which oil you prefer, the most important thing is to use vegetable oils in place of animal fats like butter and lard, Lichtenstein says.
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