Which Oil Do I Use?

Which Oil Do I Use?

With a variety of cooking oils to choose from, it is often hard to decide which oil to use for certain dishes. Including about 2,000 mg of plant sterols per day helps reduce total and LDL (bad) cholesterol levels, lowering the risk of heart disease.5 Following is a quick reference guide to help you select the best cooking oil to set a healthier table for your family.

Corn Oil:

Corn oil’s mild flavor makes it a great all-purpose oil for general cooking and baking.3 It is also one of the most heart-healthy cooking oils you can use, the most stable of oils for frying and it produces very little odor when cooking. Corn oil, such as Mazola® Corn Oil, contains more cholesterol-blocking plant sterols than any other cooking oil.4 Plant Sterols: 132 mg per tablespoon.

Canola Oil:

Canola oil is a useful cooking oil due to its light flavor.2 It’s considered a healthy cooking oil because it is low in saturated fats (unhealthy fats) and high in healthy unsaturated fats.1 Canola is a good option that does not have much of an effect on the taste of your food, and is good for light cooking, sauces and desserts.2 Plant Sterols: 94 mg per tablespoon.

Vegetable Oil:

Vegetable oil is typically soybean oil; however, it can be blends of other oils as well. Vegetable oil is an all-purpose oil for cooking or baking and its high smoke point – the temperature at which an oil begins to smoke – makes it a good option for high temperature cooking.4 Vegetable oil is not as high in monounsaturated fats, or “good fats,” as most other oils, but it is useful when sautéing or pan-frying foods. Plant Sterols: 41 mg per tablespoon.

Olive Oil:

A well-known mainstay of the “Mediterranean diet,” olive oil is high in friendly monounsaturated fat.2 Researchers say diets rich in olive oil may have heart health benefits similar to those of taking a low-dose baby aspirin every day.3 Heating olive oil causes it to lose a lot of its natural flavor, so use this oil to prepare dressings or no-heat sauces.3 Plant Sterols: 30 mg per tablespoon.