Emma Miller
The amount of fat we consume every day can trigger the formation of low-density lipoprotein.
High cholesterol is a harmful disease that destroys arteries by accumulating fat, causing them to narrow and harden over time. But its harmful nature is explained by the fact that it does not cause obvious symptoms.
If left untreated, chronic inflammation and hormone release can cause blood vessels to narrow, increasing the risk of heart attack and stroke. Aisling Moran, a nutritionist at Thriva, presented an overview of which oils can prevent this disease.
The amount of fat we consume every day can trigger the formation of low-density lipoprotein or “bad” cholesterol in the walls of blood vessels.
“Fats such as these should be replaced with unsaturated fats such as polyunsaturated fats, which include sunflower oil, nuts, seeds, oily fish, monounsaturated fats, canola oil, buffets, avocados, and sunflower oil.
“Unsaturated fats can reduce the level of bad cholesterol circulating in the blood, protecting against heart disease. Whole grain products are another good example of foods that can help reduce saturated fat intake.
“It has been biologically proven that following a diet similar to that used in the Mediterranean lowers LDL cholesterol. However, scientists are still not completely sure which elements of the diet contribute to its effectiveness.”
Sesame oil
Sesame seeds contain omega-3 and omega-6 fatty acids, both of which are polyunsaturated fats. They also contain lignans and phytosterols, plant compounds that have been found to have cholesterol-lowering effects.
These chemicals can reduce swelling and accelerate wound healing, and have a positive effect on oxidative stress and the ability to increase the number of antioxidants in the body. Studies have shown that eating sesame oil can help lower LDL cholesterol when consumed for two months.
Grape seed oil
The grape seed oil contains high levels of vitamin E, which has high antioxidant properties and has been shown to help reduce the amount of free radical damage to cells in the body.
The antioxidant properties of grape seed oil may help prevent skin damage and premature signs of aging caused by free radicals. These same properties have been shown to increase the production of collagen and elastin in the skin.
Sunflower oil
The high content of oleic oil in sunflower oil has been shown to help reduce the risk of heart disease when used in place of saturated fat. The high content of monounsaturated and polyunsaturated fats helps to reduce the level of “bad” cholesterol.
The oil has also been found to retain moisture, which helps protect the skin from further damage. There is some evidence that the skin barrier benefits from the healing properties of sunflower oil, with some studies showing that it can even prevent systemic infection by improving the skin barrier.
Hemp seeds
Hemp seed oil is another polyunsaturated oil that has been linked to lowering cholesterol and atherosclerosis. The oil contains a high concentration of linoleic acid, which has been shown to be effective in lowering LDL cholesterol.
Spanish researchers noted that the ratio of omega-6 to omega-3 fatty acids in butter may be beneficial for the heart. Moran explained: “Fats, especially saturated fats, have been shown to increase circulating levels of bad cholesterol in the blood and in some cases even reduce the levels of cholesterol in foods needed to remove excess. Reducing our intake of saturated fat can improve our health and life expectancy.”
