Curious about high oleic oil? Uncover its health benefits, cooking versatility, and how it can support heart health while boosting flavor in your meals.
Key Takeaways:
When it comes to heart health, the type of fat you eat matters. Healthcare providers often recommend switching to oils low in saturated and polyunsaturated fats while prioritizing those high in monounsaturated fats. It’s a simple change that can have a big impact.
This is where high oleic oil comes into play — an oil rich in monounsaturated fats that promote cardiovascular health. Here, we’ll learn what high oleic oil is, its potential benefits, and high oleic oil options to consider adding to your daily diet.
High oleic oil is a type of oil that contains at least 70% oleic acid, a monounsaturated omega-9 fatty acid known for its health benefits ❶. It’s made from specific varieties of plants that have been selectively bred to contain higher levels of oleic acid compared to regular versions of these oils. For instance, high oleic sunflower oil can contain up to 80% oleic acid, whereas regular sunflower oil typically has around 20% ❷.
The higher oleic acid content in high oleic oils enhances their stability and resistance to oxidation, allowing them to withstand higher cooking temperatures without breaking down or becoming rancid as quickly. This makes them ideal for cooking methods such as frying, roasting, and baking.
In contrast, polyunsaturated fats, with their multiple double bonds, are more reactive to oxygen. This reactivity can lead to oxidation and the potential formation of harmful compounds.
Yes, high oleic oil is considered beneficial to health because it is high in monounsaturated fat, which lowers LDL cholesterol and raises "good" HDL cholesterol. This balance of fats helps reduce the risk of heart disease and stroke.
A systematic review found that using oils high in oleic acid instead of saturated or trans fats can significantly lower total cholesterol (TC) and low-density lipoprotein cholesterol (LDL-C) levels ❸.
For example, when people switched to high oleic oils instead of saturated fats, their LDL cholesterol dropped by about 10.9%. This is important because high LDL cholesterol is linked to heart disease, so choosing these cooking oils can have a positive impact on heart health ❸.
Plus, the fact that high oleic oils don’t contain trans fats, which are known for increasing heart disease risk, further supports their role as an alternative to traditional saturated and trans fats in cooking.
Algae oil is a top choice among high oleic oils. It contains 93% oleic acid per serving, which is higher than that of other oils. Plus, it has only about 4% saturated fat which is lower than the saturated fat content found in both olive oil and avocado oil.
Other oils that are also rich in oleic acid include:
High oleic oil is suitable for various cooking methods due to its special qualities. It has a high smoke point, so it can handle high temperatures without breaking down or smoking. Some common cooking methods where high oleic oil excels include frying, sautéing, baking, grilling, and roasting.
Its neutral flavor complements both savory and sweet dishes. Additionally, high oleic oil is more resistant to oxidation, allowing it to stay fresh longer and have a longer shelf life in both home and commercial kitchens.
To determine whether an oil is high in oleic acid, check the label for specific indicators. Look for terms such as "high oleic," "good for frying or sautéing," or "high temperature." These phrases typically indicate that the oil has a higher oleic acid content. You should also consider the source of the oil, such as sunflower, safflower, canola, or algae oil.
Algae oil from Algae Cooking Club, for example, is an excellent choice. It’s packed with omega-9 monounsaturated fats (93%) and low in omega-6 polyunsaturated fat (3%) and saturated fat (4%). This makes it a heart-healthy option, which is ideal for lowering cholesterol while cooking.
If you prefer to avoid oils made from genetically modified crops, be sure to look for a non-GMO label.
Keep these factors in mind so you can choose a high oleic oil that fits your lifestyle, whether you’re looking for something heart-healthy or perfect for everyday cooking!
Those who cook often can easily switch to high oleic oils for healthier meals without losing flavor. These oils are full of monounsaturated fats and hold up well to high-heat cooking.
Algae oil from Algae Cooking Club is a top choice. It’s chef-grade, neutral in taste, and versatile enough for everyday use in the kitchen!
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
