Why we should eat a variety of oils

Grapeseed oil is a by-product of wine production and is one of the few foods able to raise levels of “good” cholesterol (HDL or high density lipoprotein) and reduce levels of “bad” cholesterol (LDL or low density lipoprotein). In a large survey published in 1993 in the Journal of the American College of Cardiology, Dr. Nash showed in a sample group of 56 men and women using up to 1.5 ounces (43 g) per day, an amount that one can cook with, grapeseed oil had the ability to raise HDL levels by 13% and reduce LDL levels by 7% in just three weeks. The total cholesterol/HDL ratio was reduced 15.6% and the total LDL/HDL ratio was reduced by 15.3%, which could be significant for those at risk of heart attack. Like olive oil, it is high in antioxidants (e.g procyanadins) but is higher in vitamin E (one tablespoon provides nearly the recommended daily allowance for vitamin E). Unlike olive oil it is very high in the omega 6 fatty acid (linoleic) at levels around 70% (olive oil has only 10%). Grapeseed oil is a good frying oil because it produces the least smoke (i.e it has a high smoke point) and and has the lowest danger of burning among all cooking oils.

Sesame oil is rich in vitamin E and possibly useful for lowering cholesterol and unlike other oils contains magnesium, copper, calcium, iron and vitamin B6.

Walnut oil has been shown to lower triglycerides which in turn reduces the risk of coronary heart disease. High heat destroys its delicate flavour and so it is sometimes used as an ingredient in salad dressings or pasta sauce.

Pumpkinseed oil has been used traditionally for bladder, prostate, and cardiovascular conditions but rigorous evidence supporting these claims is limited. Pumpkinseed oil is particularly rich in omega-3 fatty acids, ranking second to flaxseed (linseed).

Linseed (or flax seed oil) is very high in the shorter chain omega-3 fatty acids (55% linolenic acid which is the precursor to the longer chain omega 3 fatty acids found in fish). It has been linked to protection against heart disease and high blood pressure and to assist with skin problems and constipation. Studies have shown that omega 3 fatty acids help keep arteries flexible, which helps reduce inflammation and blood clots, resulting in a lesser chance of fatal heart attacks. Flaxseed oil is not suitable for cooking but is believed to be a good alternative to fish oils, and can be taken in liquid or capsule form. It provides the highest concentration of these fats of any non-fish food.Flaxseed oil typically needs to stay refrigerated, since heating destroys the omega 3’s. more....

Canola (rape seed) oil is high in omega-3 fatty acid (10% linolenic) and low in omega 6 (20%) and high in monounsaturates (60%) and has been shown in many clinical trials to lower LDL cholesterol levels and total cholesterol. It is said to be a safe and nutritionally sound choice for cooking.

Soybean oil is high in omega 6 fats (50%) and high in omega-3 fatty acids (8%), although not as much as in canola and walnut oils.

Peanut oil is composed of about 50% monounsaturated and 30% omega 6 and 2% omega 3 fatty acids and has a high smoke point making it ideal for frying.

Olive oil has been linked to helping reduce cholesterol levels and combating cardiovascular disease It is high in monounsaturates (70%), antioxidants and vitamin E, low in omega 6 (10%) and omega 3 (<1%). more...

Nut oils should be purchased in small quantities and kept in a cool place out of the light or refrigerated to prevent them from becoming rancid once opened.

The Australian Heart Foundation recommends we consume a variety of both polyunsaturated and monounsaturated oils for the management of blood cholesterol and triglycerides.

Nutrition experts at the Healthy Eating Club recommend we consume about 1-2 tablespoons of oil a day (if on an energy restricted diet) from a variety of sources for their differing health benefits. more....

Last Updated: September 2005