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Cholesterol, Oils and Fats

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Oils, Fats and Cholesterol

All the was eh grassi they provide high amounts of energy, therefore they must be used in moderation; on the other hand, the impact that these have on the metabolism is very different and varies based on the type of fatty acids and the cholesterol they contain.

Among edible oils and fats, the only ones that provide cholesterol are those of animal origin; this is the case of burroof the lardof the blessing and of lard (suet is not considered strictly edible) which, at the same time, also boast a significant quantity of saturated fatty acids.

Ultimately, the lipid intake of oils and fats of animal origin is not the best.

Vegetable Oils, Hydrogenated Fats and Trans Fatty Acids

On the other hand, there are also some oils of vegetable origin that are not exactly healthy; these, although not containing cholesterol, can be rich in hydrogenated fatty acids (made saturated by man) and/or worse, of fatty acids in configuration trans.

Hydrogenated fatty acids must be considered as saturated fatty acids, while those trans (unwanted products deriving from the hydrogenation or peroxidation process) are even more harmful.

Among vegetable oils and fats rich in saturated or hydrogenated fatty acids and/or transcapable of altering (therefore worsening) cholesterol metabolism, remember thePalm oil (for frying) and the hydrogenated margarines (for seasoning).

Vegetable oils that can improve cholesterol metabolism

Let's not forget that, to improve the metabolism of endogenous cholesterol, it is still necessary to consume oils of vegetable origin; among these, the most suitable for seasoning are those rich in polyunsaturated fatty acids (better if containing omega 3 and omega 6: soybean oil, walnut oil, grape seed oil, corn oil, etc.), while those recommended for frying and preserving they are rich in monounsaturated fatty acids (extra virgin olive oil).

NB: Peanut and sunflower oil can also be used for frying, as long as you keep in mind that they should not be used more than 2 times.

Finally, to integrate a diet low in omega 3, it is advisable to consume fish oil capsules, or rather, krill oil.

With these few precautions it is possible:

  1. Reduce cholesterol in the diet;
  2. Reduce circulating cholesterol;
  3. Increase essential fatty acids in the diet;
  4. Reduce fatty acids trans and toxic products resulting from inadequate frying.

Browse our vegan video recipes and find cholesterol-free basic preparations, sauces and condiments

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