健康食用油
Replacing “bad” fats (saturated 和 trans) with “good” fats (monounsaturated 和 polyunsaturated) is smart for your heart.
An easy way to do this is to choose nontropical vegetable oils to cook 和 prepare food. These types of oils are healthier choices than solid fats, 包括黄油, 缩短, lard 和 stick margarine, 热带油, which include palm 和 coconut oil. Both solid fats 热带油 have more saturated fat than nontropical liquid fats.
When shopping for healthy oils, choose those with less than 4 grams of saturated fat per tablespoon, 和 no partially hydrogenated oils or trans fats.
Here are some common cooking oils that contain more of the “better-for-you” fats 和 less saturated fat:
- 油菜
- 玉米
- 橄榄
- 花生
- 红花
- 大豆
- 向日葵
- 蔬菜
Blends or combinations of these oils, often labeled “vegetable oil,” 和 cooking sprays made from these oils are also good choices. 一些特种油, 包括鳄梨, 葡萄籽, 米糠芝麻, can be healthy choices but may cost a bit more or be harder to find.
You may find that some oils have distinctive flavors, so try different types to discover which ones you like. 也, some oils are better for certain types of cooking than others, so you may want to have more than one type in your pantry.
使用健康的油:
- Make your own salad dressings, marinades, dips 和 sauces.
- Grill, stir-fry, bake or roast foods.
- Coat pans to keep food from sticking.
- Lightly drizzle on foods for flavor.
- “Season” cast-iron cookware.
- Substitute for butter, stick margarine or solid fats.
Tips for cooking with healthy oils
- Use the oils listed above for all your cooking needs. These oils are generally safe, including at higher temperature. (The AHA does not recommend deep-fat frying as a healthy cooking method.)
- If your oil starts to smoke or catches fire, don’t use it. Oil starts to degrade once it reaches its smoke point.
- If the oil smells bad, don’t use it 和 throw it out. When an oil is stored too long, it can become oxidized or rancid. It will have a distinct smell.
- Don’t reuse or reheat any cooking oil.
- Buy oil in smaller containers if you don’t use it frequently. This way you will most likely use it before it expires.
- Store in a dark, cool place.
