Olive oil, soybean oil, sunflower oil: How to use them for good cardiovascular health?

According to Master's degree holder and doctor Nguyen Ngoc Doan Thuy, lecturer at the Faculty of Traditional Medicine, University of Health Sciences , Vietnam National University Ho Chi Minh City, the main difference between cooking oils lies in their fatty acid composition. These fatty acids are generally divided into three main groups: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. Consuming large amounts of saturated fatty acids can increase bad cholesterol (LDL) in the blood, raising the risk of cardiovascular disease. Using unsaturated fatty acids instead of saturated fatty acids is considered more beneficial for the cardiovascular system because it helps improve blood lipids and reduce the risk of atherosclerosis.

According to recommendations from the World Health Organization (WHO) and the American Heart Association, diets should prioritize oils rich in unsaturated fatty acids and limit saturated fatty acids.

Olive oil: rich in beneficial fats

Olive oil is considered one of the best oils for cardiovascular health. Its main component is oleic acid, a monounsaturated fatty acid that helps lower bad cholesterol when used in place of saturated fatty acids.

Olive oil also contains many antioxidant compounds such as polyphenols, which help reduce inflammation and contribute to protecting blood vessels. In cooking , olive oil is often used for salad dressings, sauces, or sautéing.

Soybean oil: popular in family meals

Soybean oil is one of the most popular cooking oils in Vietnam . It contains many polyunsaturated fatty acids, especially omega-6, and a small amount of omega-3. When used in moderation to replace saturated fatty acids, these fatty acids can help improve blood cholesterol levels.

Thanks to its relatively good heat resistance, soybean oil is often used in stir-fries, stews, and deep-fries. However, it should not be reused multiple times as this can produce oxidized substances that are harmful to health.

Sunflower oil: rich in vitamin E

Sunflower oil is also a popular choice for many families. This type of oil has a high content of vitamin E, an antioxidant that helps protect cells from damage.

The main component of sunflower oil is polyunsaturated fatty acids. When used correctly, sunflower oil can contribute to cardiovascular health. However, because it contains a high amount of polyunsaturated fatty acids, sunflower oil is susceptible to oxidation if cooked at excessively high temperatures or for extended periods.

There is no such thing as cooking oil that is best

According to Master's degree holder and doctor Nguyen Ngoc Doan Thuy, there is no single best cooking oil for all situations. The important thing is to use a variety of oils correctly for each specific case. For salads, cold dishes, or light stir-fries, olive oil is a more suitable choice. For everyday stir-fries and cooking, soybean oil and sunflower oil are popular choices . Alternating between different types of oil also helps the body receive a wider range of beneficial fatty acids.

In addition, the amount of fat consumed also needs to be controlled . According to WHO recommendations, the amount of fat Saturated fat should not exceed 30% of the total daily energy intake of an adult, with saturated fat accounting for less than 10% of total energy.

To protect cardiovascular health, several principles should be followed: replace saturated fatty acids with unsaturated fatty acids, avoid reusing cooking oil multiple times, do not heat oil to excessively high temperatures, combine different types of cooking oils, and prioritize cooking methods that use less oil, such as steaming, boiling, or pan-frying. Furthermore, a balanced diet and regular exercise also play a significant role in reducing the risk of cardiovascular disease.