Here are the best cooking oils low in saturated fat and why they’re healthier for your heart!
Key Takeaways:
Imagine you’re making your favorite meal — maybe crispy roasted potatoes or a delicious stir-fry. You reach for cooking oil, but have you ever wondered which one is best for your health? Some oils are better than others, and one key difference is the amount of saturated fat they contain.
Too much saturated fat can raise bad cholesterol and increase the risk of heart disease, while healthier oils can help protect your heart ❶. So, which oils should you use for cooking? Let’s learn the facts and find out how the right oil can make your meals both tasty and good for you.
Saturated fats are a type of fat found in different amounts in cooking oils. They are called "saturated" because their molecules are packed tightly together, which makes them solid at room temperature.
For example, butter is high in saturated fat, so it stays solid when left out. On the other hand, oils with less saturated fat, like olive and algae oil, remain liquid. This difference in fat content affects the texture of oils. Oils with more saturated fat tend to be thicker, while those with less stay liquid.
Saturated fats also play a role in cooking. Oils with higher saturated fat, such as butter and lard, add a richer flavor to food and help create a crispy texture when baking or frying.
However, while these fats can be useful in cooking, it’s important to use them in moderation.
Oils low in saturated fat are considered healthier because they support heart health. Eating too much saturated fat can raise LDL (bad) cholesterol, which increases the risk of heart disease and stroke.
Prospective observational studies have found an important link between the types of fat people eat and their health. These studies show that when people eat less saturated fat and replace it with healthier fats — like polyunsaturated and monounsaturated fats — they tend to have lower rates of heart disease (CVD) and are less likely to die from other major diseases ❷.
Moreover, oils high in unsaturated fats, like omega-9 fatty acids, possess anti-inflammatory properties that may benefit various health conditions.
Chronic inflammation has been linked to an increased risk of cancer, as it can cause DNA damage and create an environment that supports tumor development. A review published in the Journal of Genetic Engineering & Biotechnology found that oleic acid — which is an omega-9 fatty acid — may slow the growth of cancer cells in some types of cancer, such as breast cancer ❸.
Among all cooking oils, algae oil has the lowest saturated fat content, which makes it a top choice for heart health. It contains 75% less saturated fat than well-known healthy oils like olive and avocado oil.
But that's not all — algae oil is packed with healthy fats that support your heart. It has a high amount of omega-9 monounsaturated fats, which help lower bad cholesterol and improve good cholesterol. In fact, it contains 25% more of these heart-healthy fats than olive and avocado oil.
Because algae oil is low in saturated fat and rich in beneficial fats, it is one of the healthiest cooking oils available. Using it in your meals can be a simple way to support your overall well-being.
Related: 6 Health Benefits of Algae Oil
Although these oils are low in saturated fat, it’s still important to pay attention to how they are processed. Some oils go through heavy refining, which can strip away nutrients.
Others may be blended with less healthy seed oils, reducing their benefits. When choosing a cooking oil, look for options that are minimally processed and labeled as pure.
Here are some oils that are naturally low in saturated fat:
Fat composition of common cooking oils
The Dietary Guidelines for Americans recommend that less than 10% of daily calories come from saturated fats. This means that if a person eats 2,000 calories per day, they should aim for less than 200 calories from saturated fats, which is about 22 grams of saturated fat per day ❹.
Since some cooking oils are high in saturated fat, they can quickly contribute to this daily limit. Oils with more than 50% to 80% saturated fat can raise LDL (bad) cholesterol and increase the risk of heart disease.
Some of the oils highest in saturated fat include:
These fats can add flavor and texture to foods, but it's best to use them in moderation and balance them with healthier unsaturated fats.
Choosing the right cooking oil is an easy way to improve your health. Oils low in saturated fat, such as olive and avocado oil, are great choices, but algae oil stands out as the healthiest option.
With the lowest saturated fat content and the highest amount of heart-friendly omega-9 monounsaturated fats, algae oil supports heart health while enhancing your meals.
If you're looking for the healthiest cooking oil, Algae Cooking Club's algae oil is a top pick. It’s light, neutral in flavor, and perfect for all types of cooking. Make the switch today and enjoy delicious meals while supporting your heart!
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.
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