Oil fat
Saturated Fats - These fats increase total cholesterol and LDL levels which is bad cholesterol. This allows fat deposits to form on the walls of blood vessels which can lead to blood clots, heart disease and possibly type 2 diabetes.
Unsaturated fats-in fats are considered heart-friendly. They are of two types.
Monounsaturated fatty acids (MUFA)
Polyunsaturated fatty acids (PUFA)
Both are healthy fatty acids and also reduce total cholesterol and bad cholesterol.
The good and bad fats
Good fat
Monounsaturated fats - These oils are usually liquid at room temperature. They reduce total cholesterol and LDL (bad cholesterol) and increase HDL (good cholesterol).
Polyunsaturated fats - These oils are also in liquid form at room temperature. Omega 3 fatty acids belong to this group. It also helps in reducing LDL and total cholesterol. They are very healthy in their natural form but once heated they form trans fatty-acids which are toxic.
Bad fat
Saturated fat - when consumed in high amounts it increases total cholesterol as well as LDL.
Trans Fats - They increase bad cholesterol which is LDL and lower HDL or good cholesterol.
Healthy cooking oils
Olive oil - It contains antioxidants that can help reduce LDL. It contains monounsaturated fat. Research has shown that consuming 2 teaspoons of olive oil daily reduces the risk of coronary heart diseases and blood clots.
Coconut Oil - Although coconut oil contains saturated fat, it differs from the animal fat present. This oil can be used safely for cooking purpose.
Sunflower Oil - It is rich in PUFA and also contains linoleic acid which helps in lowering LDL along with HDL level.
Canola Oil - It is considered the healthiest oil. It contains high unsaturated fat and very little saturated fat.
Sesame (Gingelly) Oil - This oil is rich in antioxidants and also has antidepressant properties. It contains vitamin E and also copper, calcium, iron and magnesium. This oil helps in controlling blood pressure in the body. It also has a very long shelf life.
Peanut oil - It contains MUFA which reduces LDL or bad cholesterol. It is suitable for all types of cooking.
Soybean oil - This oil contains PUFA and linolenic as well as alpha-linolenic acid. Soybean oil should not be used for frying because PUFA oxidizes and becomes toxic.
Mustard Oil - Known for its pungent taste and pungent odor, it contains both MUFA and PUFA. This oil also contains a fatty acid known as erucic acid which can be harmful to health if the oil is used in excess.
Rice Bran Oil - Oil extracted from rice bran has many nutritional benefits. It contains traces of orzanol which reduces cholesterol levels. This oil is rich in MUFA and also contains vitamin E which is a source of antioxidants.
Unhealthy Cooking Oil
butter
Ghee (clarified butter)
fake butter
Tips for reusing oil safely
Try to avoid reuse of oils. If you want to reuse, make sure the oil runs out on the same day as reuse can cause the formation of polymers and the food residues in the oil can make it carcinogenic.
Do not mix different types of oils while cooking.
Oil that has been heated for a long time should not be used to cook again.
Use a filter paper or muslin cloth to strain the used oil