Polyunsaturated and monounsaturated oils are the best type of oils for a heart healthy diet. Polyunsaturated and monounsaturated oils include: canola, corn, cottonseed, olive, safflower, soybean, sunflower, walnut and sesame oil. Beware that there are a couple of oils that are plant oils but are high in saturated fat instead of unsaturated fat. These oils are: coconut, palm, and palm kernel oil.
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Michael T Murray, Naturopathic Medicine, answered
While olive oil and canola oil are by far the most popular monounsaturated fats in use, macadamia nut oil is superior to cook with because of lower levels of polyunsaturated oil (3 percent for macadamia nut oil versus 8 percent for olive and 23 percent for canola). As a result, while olive oil and canola oil can form lipid peroxides (rancid byproducts created through oxidation) at relatively low cooking temperatures, macadamia nut oil is stable at much higher temperatures (over twice that of olive oil and four times more stable than canola). Macadamia oil, like olive oil is also very high in natural antioxidants. In fact it contains over 4.5 times the amount of vitamin E as olive oil.
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