Which type of oil on the supermarket shelf is best for your family? And which oil is the healthiest? Consider blood lipids, by fatty acids to determine which oil you choose. Since edible oils are mainly composed of oil fatty acids, which include saturated fatty acids, unsaturated fatty acids, and unsaturated fatty acids include monounsaturated fatty acids and polyunsaturated fatty acids, all fats and oils are composed of these three types of fatty acids in different proportions. It can also be said that the calories of fats and oils are basically the same, the fat content is basically the same, the difference is the proportion of fatty acids. Saturated fatty acids. Easily deposited, will increase the blood cholesterol content, but it is not easily oxidized, suitable for high temperature frying, this type of fat is mostly found in animal fats, such as lard, butter, butter, and vegetable palm oil and coconut oil. Polyunsaturated fatty acids. Rich in linoleic acid and linolenic acid, they are the body must but the body itself can not synthesize fatty acids, can help reduce hypertension, coronary heart disease, stroke, cerebral thrombosis and other chances of disease. But it is very easy to oxidize in the process of high-temperature cooking, producing suspected carcinogenic substances, so it should not be fried and fried at high temperatures. Oil containing more polyunsaturated fatty acids are corn oil, soybean oil, sunflower oil. Monounsaturated fatty acids: The main component is oleic acid, which can increase the content of good cholesterol (HDL) and reduce the content of bad cholesterol (LDL). Good cholesterol protects cardiovascular health, while bad cholesterol can cause atherosclerosis, which increases the chance of cardiovascular disease. Oils that contain more monounsaturated fatty acids include olive oil, camellia seed oil, peanut oil, and rice bran oil. Choose which fat by heat resistance Usually the higher the saturated fatty acid heat resistance, such as lard, butter, butter, can be fried longer, the taste is also fragrant and crispy, of course, this is not good for health, the higher the unsaturated fatty acid heat resistance is worse, with peanut oil to fry can barely, but if you use soybean oil, corn oil to fry, frying a little longer grease will be black, grease began to become sticky, eat Not good digestion, but also bring harm to the liver. Peanut oil is suitable for frying dishes with a slightly higher oil temperature, soybean oil is suitable for dishes that are not too high temperature, before the smoke is not put in the dish, or stewed dishes are more suitable. All kinds of fats and oils big comparison Soybean oil – lower blood fat, benefit blood vessels: rich in unsaturated fatty acids, including large monounsaturated fatty acids about 24%, polyunsaturated fatty acids account for about 56%, vitamin E content is relatively high, with the role of lowering blood lipids and blood cholesterol. However, it is not stable at high temperatures and is not suitable for high-temperature frying, so it is often processed into salad oil, etc. Peanut oil – the most appropriate ratio: the composition of the three fatty acid components is basically 1:1:1, so it can be said that the fatty acid composition is more reasonable, containing 40% of monounsaturated fatty acids and 36% of polyunsaturated fatty acids, rich in vitamin E. Its heat stability is better than that of soybean oil, suitable for daily frying, but not suitable for frying food. Olive oil – the healthiest and the most expensive: it is recognized as the best cooking oil in the world, which can lower blood lipids, cholesterol, prevent many kinds of cancer, and has very good beauty benefits. Its advantage lies in the monounsaturated fatty acid content of up to 70% or more. Studies have confirmed that although polyunsaturated fatty acids can lower blood lipids, they are prone to cause oxidative damage in the body, and too much of them is also not good for health; saturated fatty acids are less susceptible to oxidation, but they are prone to increase blood lipids. Monounsaturated fatty acids avoid the negative consequences of both, and have better heat resistance, so they are particularly valued. Olive oil can be used for stir-frying and also for cold dishes. Its disadvantage is that it has less vitamin E. Tea seed oil has the highest nutritional value: also known as tea oil, its fatty acid composition is similar to that of olive oil, with unsaturated fatty acids up to 90% and monounsaturated fatty acids accounting for as much as 73%, and contains a certain amount of vitamin E. Because of its reasonable fatty acid ratio, tea oil is beneficial to the prevention of cardiovascular diseases, and is therefore valued by the nutrition industry as a kind of oil with high nutritional value. Tea oil has a good flavor and is resistant to the use of fatty acids. Refined tea oil has good flavor, is resistant to storage and high temperature, and is suitable for use as frying oil and frying oil. Families who wish to use olive oil can use tea oil as a replacement. Corn oil-lowering cholesterol: Corn oil, also known as corn oil and corn germ oil, is better than soybean oil and sunflower oil in lowering cholesterol and has some health value. Its fatty acid composition is similar to sunflower oil, with a ratio of monounsaturated fatty acids to polyunsaturated fatty acids of about 1:2.5. It is especially rich in vitamin E and also contains a certain amount of antioxidant substances. Corn oil can be used for stir-frying and is also suitable for cold dishes. Sunflower oil – antioxidant and anti-aging: unsaturated fatty acid content of 85%, the ratio of monounsaturated fatty acids to polyunsaturated fatty acids is about 1:3.5, which is inferior to olive oil and tea seed oil. However, sunflower oil contains a large amount of vitamin E and antioxidant chlorogenic acid and other components, with a high antioxidant capacity. Refined sunflower oil is suitable for stewing at low temperatures, but should not be used alone for frying foods. Blended oil – most suitable for daily use: made from vegetable fats with different fatty acid ratios, it can complement each other with good flavor and stability, and is reasonably priced for daily stir-fry use. Butter: contains more than 80% fat, of which saturated fatty acid content reaches more than 60%, and about 30% of monounsaturated fatty acids. Butter has good heat stability, and has good plasticity, aroma, is more ideal for high-temperature cooking fats. The vitamin E content is relatively small, but contains a considerable amount of vitamin A and vitamin D. Vegetable butter: the scientific name is “hydrogenated vegetable oil”, also known as “vegetable butter”. It is a product of artificial hydrogenation of soybean oil, which is similar to butter in taste and cooking effect, and also similar to butter in fatty acid ratio. It does not contain cholesterol, but contains “trans fatty acids” which are not good for health, and has lower nutritional value than butter. Some people like to buy lighter colored oils and feel less good about yellow oils, but this is wrong. What is pressed oil? The oil packaging, often appear “pressed oil”, “cold pressed oil”, “virgin oil” and so on, then many people face this new term, do not understand, exactly what is pressed What is pressed oil? Is it better than other oils? In fact, this is defined by the method of extraction of fats and oils, which are divided into two categories: pressing and leaching methods. The oil is produced by pressing the oil, as the name implies, by squeezing it extremely hard, for example, we take a pine seed, sunflower seeds pressed hard on a thin sheet of paper, soon we will find that the paper is soaked with oil, and we buy the oil is pressed out of the machine, this oil because the process is simple, the oil yield is low, while the maximum amount of nutrition is retained, so this oil is better oil, the price is also slightly more expensive. So the rest of the residue and grease is not pressed out how to do, will take the leaching method, plus some solvents to bring up, such as soaking in gasoline to make it free out, of course, do not hear the gasoline feel terrible, in the process will make all the gasoline evaporated out, only the oil, no harm to the human body, of course, this is not pressed oil, pressed oil does not contain any organic solvents. For example, soybean oil using the method is leaching method through the solvent extraction out, because we know that soybeans we are no matter how to squeeze, pat will not have oil extrusion out, only to take the leaching method. Then there is cold pressed oil, refers to the food is not fried, not after heat treatment, nutrition without any loss of the case pressed out, relatively better nutrition.