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Choosing of best cooking oil Cold-pressed oils are higher quality because the lower processing temperatures preserve the flavor and characteristics of the oil. A there is no regulation for the term, so buy from a trusted producer. Higher percentage of monounsaturated fat is good for health. Peanut oil has a fairly high percentage of mono-unsaturated fats. Regular sesame oil is healthy and has a medium high smoke point, making it a good bet for stir-frying.

1. Check food labels for the word “hydrogenated” and eliminate all hydrogenated oils.
Hydrogenation is a process in which a liquid unsaturated fat is turned into a solid fat by adding hydrogen. During this processing, a type of fat called trans-fat is made. Partially hydrogenated oils contain trans fats, which are particularly bad for your heart health. Trans fat increases the "bad" low density lipoprotein cholesterol, or LDL, and decreases the "good" high density lipoprotein cholesterol, or HDL.
2. Avoid Trans Fat
Tran’s fat should be banned from the food supply. They cause inflammation and calcification of arterial cells: known risk factors for coronary heart disease (CHD). Calcification is the accumulation of calcium salts in a body tissue. It normally occurs in the formation of bone, but calcium can be deposited abnormally in soft tissue, causing it to harden. Tran’s fats are doubly harmful because they lower HDL (good) cholesterol and raise LDL (bad) cholesterol levels, increasing the risk of coronary heart disease.
3. Choose oils high in monounsaturated and low in polyunsaturated.
Monounsaturated oils are liquid at room temperature but start to solidify at refrigerator temperatures. Example: peanut oil, Sesame oil, olive oil. Monounsaturated oil can be heart protective. Monounsaturated fats are heart-healthy because they maintain good HDL cholesterol levels while lowering bad LDL cholesterol levels. Monounsaturated fatty acids, especially after prolonged contact with oxygen, light or heat.

Polyunsaturated oils are liquid at room temperature and in the refrigerator. Example: soybean oil, sunflower oil, corn oil and in Fatty fishes. Polyunsaturated are also omega-6 fatty acid. Omega-3 associated with improving immunity, rheumatoid arthritis, vision, brain function and heart health. Rheumatoid arthritis most commonly affects the joints of the hands, feet, wrists, elbows, knees and ankles.

Both types of unsaturated fats may help lower our blood cholesterol level.