hi there viewers do you know Americans consumed around 12 million metric tons of soybean oil last year with an additional 1.7 metric tons of palm oil no matter how much we try to live oilfree it somehow makes a comeback in our lives but does that mean choosing the widely used oil is the only option for us the oils we choose to cook with can have a significant impact on our health while some oils offer numerous health benefits others can be detrimental to our well-being in today's video we've talked about the seven best oils for your
health and the three oils you should avoid at all costs always consult a dietitian or a healthc care adviser before making any changes to your diet or if you have any concerns about certain oils and their benefits one extra virgin olive oil extra virgin olive oil is predominantly composed of monounsaturated fats particularly o acid this OAC acid has been shown to be effective in reducing inflammation and enhancing the function of blood vessels both of which can lead to a reduction in blood pressure in addition the consumption of a diet rich in olive oil was shown
in a study to be associated with a reduced likelihood of developing coronary heart disease moreover extra virgin olive oil has a high concentration of polyphenols which are a type of potent antioxidant the presence of polyphenols in the body can reduce oxidative stress which in turn lowers the risk of developing chronic diseases like cancer in fact olive oil contains a significant amount of a polyphenol called ooc canthal which has been shown to have anti-inflammatory effects and may offer some protection against Alzheimer's disease vitamin E is yet another important component that can be found in extra virgin
olive oil it has the potential to protect cells from free radical damage contributing to the body's overall antioxidant capacity as a result this fat soluble vitamin contributes to the preservation of immune function as well as healthy skin and eyes additionally it has been demonstrated that consumption of extra virgin olive oil raises levels of the good HDL cholesterol while simultaneously lowering levels of the bad LDL cholesterol this can lead to a healthier lipid profile as well as a reduced risk of developing atherosclerosis a condition in which fat cholesterol and other substances build up in and on
the artery wall looking for answers on all the latest health and wellness news hit that subscribe button and join our millions of followers stay up to date on all our great bestie content two flx seed oil flax seed oil is a Powerhouse of omega-3 fatty acids in the form of ala which are essential to health and have been associated with benefits like reduced inflammation and improved skin and hair moreover Flex seed oil contains ligons the mix of lignon and ala which the body later changes into DHA and EPA can specifically stop the growth of some
cancer cells and cause them to die which suggests it has more potential as an anti-cancer drug omega-3 fatty acids are crucial for brain function and may support cognitive Health some studies suggest that ala intake may help maintain brain health and reduce the risk of neurodegenerative diseases another thing is that flax seed oil can be beneficial for gastrointestinal Health as it has a mild laxative effect and can help alleviate constipation it may also provide relief for certain digestive disorders such as irritable bowel syndrome IBS it's important to note that flax seed oil is highly perishable and
sensitive to heat light and oxygen to preserve its health benefits it's best stored in a cool dark place and used as a supplement or added to dishes like salads and smoothies rather than for cooking at high temperatures three avocado oil not only is avocado oil nutritious but it's safe for high heat cooking and can be used in various ways to create delicious and heart healthy meals you would be amazed to know that avocado oil is composed of 71% monounsaturated fatty acids whereas saturated fatty acid content is only 16% a study found that type 2 diabetics
with an isocaloric diet higher in mono unsaturated fats had lower amounts of fat in their livers than those with an isocaloric diet higher in carbs and fiber another thing is that avocado and its oil are relatively good sources of linee a carotenoid and antioxidant that's naturally found in your eyes research has shown that a diet rich in lutein and another carotenoid called zanthin is essential for Eye Health and may reduce the risk of cataract and macular degeneration which are common age related eye diseases moreover avocado oil might act against gram negative bacteria by penetrating through
the cell walls of the bacteria the antimicrobial property of avocado oil may be due to bioactive compounds like too ferals carat noids and terpenoids present in it due to avocado's wound healing and improving skin properties it mitigates the risk of psoriasis and itchy rash on the skin a study showed that topical application of a cream containing vitamin B12 and avocado oil might be beneficial for psoriasis for canola oil you might already be aware of the fact that a diet low in saturated fat raises the risk of developing heart disease by elevating certain risk factors such
as LDL or bad cholesterol since LDL is responsible for transporting cholesterol throughout the body having a higher number of LDL particles is associated with an increased risk of cardiovascular disease canala oil has a relatively low percentage of saturated fat at only 7% which means that it can help reduce the risk of cardiovascular problems one of the standout elements in canala oil is its omega-3 fatty acid content specifically alphal linolenic acid or ala omega-3 fatty acids are not only necessary for proper brain function but also have the potential to reduce inflam ala found in canola oil
has been associated with a reduced risk of chronic diseases and improved overall health apart from that canola oil has a relatively high smoke point making it suitable for various cooking methods including frying and sorting using an oil with a high smoke point helps maintain its nutritional properties during cooking and prevents the formation of harmful compounds that can occur with oils that have lower smoke points therefore you no longer need to be concerned about the loss of nutritional components when consuming fried food five sesame oil sesame oil is full of antioxidants along with phytosterols it contains
ligant such as sesamol and sesamolin these compounds help your body fight free radicals which is one way to lower your risk of developing chronic diseases like cancer and heart disease because of its anti-inflammatory properties sesame oil has a long history of use in the medical practices of a wide variety of cultures the use of it in traditional Taiwanese medicine to treat a variety of ailments including joint pain toothaches Cuts scrapes premenstrual cramps and more provides additional evidence of its beneficial effects on health the sesamin and vitamin in sesame oil May benefit your hair according to
the findings of one study taking a supplement that contained the two antioxidants helped improve the strength and shine of the hair this was made possible by potentially lowering the amount of oxidative stress that had been imposed on the hair follicles SES oil has an amino acid called tyrosine and it plays a role in the production of Serotonin a neurotransmitter associated with mood regulation higher serotonin levels are often linked to improved mood and a reduction in feelings of stress and depression therefore consuming sesame oil is an effective method for elevating one's mood another thing is that
sesame oil resists up to 30% of UV rays compared to other oils that only resist up to 20% it highlights its potential as a natural sunscreen suggesting that when applied topically it may offer better protection against UV induced skin damage six grape seed oil another popular choice of oil is grape seed oil due to its nutritional elements that provide good health and better skin overall the results of a study conducted Ed on women who were either overweight or obese showed that the consumption of grape seed oil improved inflammatory conditions as well as insulin resistance as
a result grape seed oil is an excellent choice of cooking oil for individuals who are suffering from both obesity and high blood sugar another study found that the higher concentration of linolic acid in grape seed oil plays a role in the oil's ability to lower platelet aggregation which in turn results in less blood clotting grape seed oil has a wide variety of applications for the skin particularly when it comes to the face because it contains high levels of vitamin E this oil May contribute to better skin and reduce UV damage by fighting free radicals further
reducing the risk of skin cancer grape seed oil also contains omega-6 fatty acids which help protect against signs of skin aging like wrinkles and dryness making it an undeniable choice for better skin it has been demonstrated that the fatty acids found grape seed oil can reduce inflammation throughout the body this can speed up the healing of wounds and lessen scaring brought on by persistent wound inflammation seven walnut oil walnut oil is another excellent source of omega3 and Omega 6 both of which are essential for skin and health benefits walnut oil may help lower high blood
pressure one of the main risk factors for heart disease because of its high levels of ala LA and polyphenols one study of overweight or obesity and moderately high cholesterol levels found that consuming walnut oil significantly improved blood vessel function which in turn could help lower blood pressure over time unmanaged blood sugar levels can lead to iron kidney damage heart disease and stroke consuming foods that have been shown to reduce blood sugar levels such as walnut oil can assist in the prevention of these complications these beneficial effects of walnut oil may be due to its high
concentration of antioxidants which can help fight oxidative stress associated with high blood sugar levels another surprising element that you can find in walnut oil is elit tanins which are converted by our body into alagic acid and then ultimately into compounds known as urethans these urethans might be able to control the amount of prostate specific antigen or PSA which is a sign of a higher risk for prostate cancer and kill cancer cells at the same time Walnut consumption has also been linked to decreased risks of breast and coloral Cancers since you have already learned about beneficial
oils for your health it is high time that you know which oils to avoid in the market there are a lot of overrated oils that can do more harm than good being aware of their names and their potential risks will allow you to choose a better oil one trans fat oils trans fats often found in partially hydrogenated oils have been linked to an increased risk of heart disease and other health issues they are created through a process that converts liquid vegetable oils into solid fats multiple Studies have shown the harmful effects of trans fats on
heart health the consumption of trans fats has been associated with an increased risk of ischemic stroke ischemic Strokes occur when blood flow to the brain is blocked due to the formation of clots or fatty deposits in blood vessels additionally trans fats can promote inflammation in the body research showed that higher trans fat intake was associated with markers of inflammation and an increased risk of a wide range of chronic diseases including heart disease type 2 diabetes and arthritis apart from that trans fats may promote weight gain and fat accumulation in the abdominal area which is a
risk factor for metabolic syndrome and other health problems that's why people who want to maintain their weight should avoid trans fat in addition to that emerging evidence suggests that trans fats may have a negative impact on cognitive function and increase the risk of cognitive decline and dementia due to inadequate blood flow to the brain that's why it's crucial to check food labels for any mention of partially hydrogenated oils or trans fats and avoid products that contain them to live a much healthier life two coconut oil the highs saturated fat content in coconut oil has raised
concerns among Health experts about its potential impact on heart health keep in mind that coconut oil is exceptionally high in saturated fat with approximately 82% of its total fat content consisting of saturated fats which are known to increase the risk of heart disease and elevated cholesterol levels another thing is that consuming coconut oil has been shown to raise both good HDL cholesterol and bad LDL cholesterol levels while the increase in HDL cholesterol may be seen as beneficial the rise in LDL cholesterol particularly the small dense LDL particles is a concern as they are associated with
a higher risk of heart disease aside from that coconut oil is calorie dense with 9 calories per gram similar to other fats consuming it in excess can lead to weight gain and obesity which are risk factors for various health conditions including type 2 diabetes three Corno oil Corno oil's High Omega 6 fatty acid content has raised concerns among Health experts about its potential impact on health especially when consumed in excessive amounts moreover corn oil is susceptible to oxidation which can result in the formation of harmful free radicals when exposed to heat and light free radicals
can damage cells and DNA potentially contributing to aging and chronic diseases there is emerging evidence that a diet higher in omega-6 fatty acids such as those in Corno oil may be associated with an increased risk of obesity and metabolic syndrome which includes conditions like insulin resistance and high blood pressure your decision regarding which cooking oils to use can have a significant impact on your general well-being choose oils such as extra virgin olive oil canola oil and avocado oil to take advantage of all the positive health effects that these oils have to offer on the other
hand you should avoid using oils that contain trans fats such as coconut oil and corn oil also only cooking oil might not be able to make an extensive impact on your health for a healthy lifestyle maintaining a proper diet is absolutely necessary always get in touch with a dietitian or a healthc care professional before introducing any new food element to your diet to be safe from any potential risks we have discussed many oils depending on their health benefits and potential risks but as we know our daily diets play a crucial role in maintaining our overall
health if you looking for more food related videos here's one we recommend you check out watch 50 Foods you must avoid if you want to lose weight or watch the 12 healthiest foods you should eat every morning will you be more conscious before picking an oil for yourself in the future let us know in the comments section
