A crisp, fresh and colourful salad is on the menu. The oil used could tip the scales as to whether the salad tastes okay or fantastic. From nutty to mildly fruity, healthy oils offer a variety of taste sensations. Time and again, the benefits of healthy oils are emphasised, but what is a “healthy oil”? There are a few things to consider in order to find your way through the jungle of oils and fats.
Generally speaking, bad oils raise cholesterol levels and increase the risk of diseases such as strokes and heart attacks. Healthy oils contribute to heart and brain function as well as to the general functioning of the entire body. A distinction is made between saturated, monounsaturated and polyunsaturated fatty acids. Saturated fatty acids can increase the cholesterol level in the blood; their proportion in healthy oils is rather low.
Not all fatty acids are the same
Healthy oils contain many monounsaturated and especially polyunsaturated fatty acids. The polyunsaturated fatty acids include the essential. fatty acids. As the name suggests, these are essential for the body because it cannot generate them itself. Omega-3 and omega-6 are generic terms for a group of different fatty acids that are particularly important: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).
Identifying characteristics of a healthy oil
It contains few saturated fatty acids, many mono- and especially poly-saturated fatty acids and a good ratio of omega-3 to omega-6.
Which oils are recommended?
Linseed, hemp and walnut oils are best suited for cold cooking. They have a very good ratio of omega-3 to omega-6 and contain few saturated and many polyunsaturated fatty acids. Olive oil is also suitable for cold cooking, but also for frying. It can be heated up to a temperature of 180°C without losing its healthy ingredients. Another fact in favour of olive oil is that the phytosterols it contains reduce the bad LDL cholesterol by 10 to 30 percent. In addition, the oleic acid increases the good HDL cholesterol. Olive oil also contains secondary plant substances with strong antioxidant properties. These can have an anti-inflammatory effect and, quite incidentally, a positive effect on ageing.
What are virgin oils?
Virgin oils are obtained by cold pressing. This preserves valuable ingredients and vital substances. Native oils have a particularly high quality due to the gentle processing. Virgin oils represent the best quality class.
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