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<h4><span style="color: #00826a;">Want good oil? You need to know these things!</span></h4>
<p>Some fatty acids are essential fatty acids that the body cannot produce, while some can cause health problems. But interestingly, <span style="color: #00826a;"> <u>&#8220;some vegetable oils can help reduce cholesterol&#8221;</u> </span>, add vitamins to the body, and reduce free radicals, which are a major cause of heart disease and cancer. Therefore, if you want good oil, you should observe the main components of the oil before deciding to buy, which are:</p>
<ol>
<li><strong><span style="color: #00826a;">Types of fatty acids, and</span></strong></li>
<li><strong><span style="color: #00826a;">Nutrients and vitamins in vegetable oils</span></strong></li>
</ol>
<h4><span style="color: #00826a;">Types of fatty acids in vegetable oils<br />
First, let&#8217;s understand why fatty acids are important?</span></h4>
<p>The answer is that fatty acids determine the properties of different oils and affect health differently. Research by doctors and experts has found that</p>
<ul>
<li>Saturated Fatty Acids (SFA) <u>increase</u> blood cholesterol levels</li>
<li>Polyunsaturated Fatty Acids (PUFA) <u>reduce</u> all types of cholesterol in the blood, including good cholesterol</li>
<li>Monounsaturated Fatty Acids (MUFA) <u>reduce</u> only bad cholesterol levels</li>
</ul>
<p><span style="color: #00826a;"><strong><em>But wait!!!</em></strong></span> It is true that good fatty acids can help reduce cholesterol, but we should not consume them expecting to lower already high cholesterol because all vegetable oils provide 9 kilocalories per gram or 45 kilocalories per teaspoon.</p>
<h4></h4>
<h4><span style="color: #00826a;">Nutrients and vitamins in vegetable oils</span></h4>
<p>Besides fatty acids, vegetable oils also contain vitamins and antioxidants as follows:</p>
<ol>
<li><span style="color: #00826a;"><strong>Vitamin E (VITAMIN E)</strong></span> including tocopherols and tocotrienols groups, which help fight free radicals, a major cause of cancer, and also help reduce blood fat levels.</li>
<li><span style="color: #00826a;"><strong>Oryzanol (ORYZANOL)</strong></span> which the Brunswick Research Institute in the USA has researched and found to be 6 times more effective as an antioxidant than vitamin E in aqueous conditions.</li>
<li><span style="color: #00826a;"><strong>Phytosterol (PHYTOSTEROL)</strong></span> helps reduce bad cholesterol (LDL-C).</li>
</ol>
<p>To reduce the risk of various diseases, the World Health Organization (WHO), the Food and Agriculture Organization of the United Nations (FAO), and the American Heart Association recommend the daily intake ratio of fatty acids as SFA: MUFA: PUFA less than 10:10-15:<10 percent of daily energy intake.</p>
<p><span style="color: #00826a;"><strong>Comparison table of fatty acid content in various vegetable oils (unit: percent)</strong></span></p>
<div style="overflow-x: auto;">
<table id="customers" style="width: 52.522%;">
<tbody>
<tr>
<th style="width: 49.0654%;"><span style="color: #00826a;">Vegetable Oil</span></th>
<th style="width: 13.3178%;"><span style="color: #00826a;">SFA</span></th>
<th style="width: 19.8598%;"><span style="color: #00826a;">MUFA</span></th>
<th style="width: 17.9907%;"><span style="color: #00826a;">PUFA</span></th>
</tr>
<tr style="text-align: center;">
<td style="width: 49.0654%;">Olive Oil</td>
<td style="width: 13.3178%;">14</td>
<td style="width: 19.8598%;">77</td>
<td style="width: 17.9907%;">9</td>
</tr>
<tr style="text-align: center;">
<td style="width: 49.0654%;">Rice Bran Oil</td>
<td style="width: 13.3178%;">14</td>
<td style="width: 19.8598%;">77</td>
<td style="width: 17.9907%;">9</td>
</tr>
<tr style="text-align: center;">
<td style="width: 49.0654%;">Olive Oil</td>
<td style="width: 13.3178%;">18</td>
<td style="width: 19.8598%;">45</td>
<td style="width: 17.9907%;">37</td>
</tr>
<tr style="text-align: center;">
<td style="width: 49.0654%;">Corn Oil</td>
<td style="width: 13.3178%;">13</td>
<td style="width: 19.8598%;">20</td>
<td style="width: 17.9907%;">62</td>
</tr>
<tr style="text-align: center;">
<td style="width: 49.0654%;">Soybean Oil</td>
<td style="width: 13.3178%;">16</td>
<td style="width: 19.8598%;">24</td>
<td style="width: 17.9907%;">60</td>
</tr>
<tr style="text-align: center;">
<td style="width: 49.0654%;">Sunflower Seed Oil</td>
<td style="width: 13.3178%;">12</td>
<td style="width: 19.8598%;">21</td>
<td style="width: 17.9907%;">67</td>
</tr>
<tr style="text-align: center;">
<td style="width: 49.0654%;">Palm Oil</td>
<td style="width: 13.3178%;">50</td>
<td style="width: 19.8598%;">39</td>
<td style="width: 17.9907%;">10</td>
</tr>
</tbody>
</table>
</div>
<p>Therefore, before deciding to buy vegetable oil next time, take time to study the nutritional information on the label to ensure you get truly healthy vegetable oil.</p>
<h4><span style="color: #00826a;">How to use oil? The right type and method</span></h4>
<p>Oils used for cooking that are good for health should be oils with low saturated fatty acid content because this type of fat causes the body to produce bad cholesterol or low-density lipoprotein (LDL-C). For oils used in stir-frying or frying, they should have a high smoke point because oils with low smoke points cannot withstand heat and increase the risk of carcinogens more than oils with high smoke points.</p>
<div style="overflow-x: auto;">
<table id="customers">
<tbody>
<tr>
<th><span style="color: #00826a;">High heat group</span><br />
<span style="color: #00826a;">Smoke point: Celsius</span></th>
<th><span style="color: #00826a;">Medium heat group</span><br />
<span style="color: #00826a;">Smoke point: Celsius</span></th>
<th><span style="color: #00826a;">Low heat group</span><br />
<span style="color: #00826a;">Smoke point: Celsius</span></th>
<th><span style="color: #00826a;">Group not recommended for stir-frying</span><br />
<span style="color: #00826a;">Smoke point: Celsius</span></th>
</tr>
<tr>
<td>Rice Bran Oil 254</td>
<td>Safflower Oil 232</td>
<td>Olive Oil 163</td>
<td>Flaxseed Oil 107</td>
</tr>
<tr>
<td>Tea Seed Oil 252</td>
<td>Canola Oil 218</td>
<td>Corn Oil 160</td>
<td></td>
</tr>
<tr>
<td>Sunflower Seed Oil 238</td>
<td>Walnut Oil 204</td>
<td></td>
<td></td>
</tr>
<tr>
<td></td>
<td>Soybean Oil 182</td>
<td></td>
<td></td>
</tr>
<tr>
<td></td>
<td>Peanut Oil 177</td>
<td></td>
<td></td>
</tr>
<tr>
<td></td>
<td>Sesame Oil 177</td>
<td></td>
<td></td>
</tr>
<tr>
<td></td>
<td>Coconut Oil 177</td>
<td></td>
<td></td>
</tr>
<tr>
<td></td>
<td>Pork Lard 183-205<br />
(Not recommended due to high saturated fat)</td>
<td></td>
<td></td>
</tr>
</tbody>
</table>
<p>(Information from the book &#8220;Diabetes Therapy with Food&#8221; by Professor Salaya Kongsomboonvech, a registered dietitian licensed in the USA, 1st edition)</p>
<p>&nbsp;</p>
<p style="text-align: center;"><span style="color: #00826a;"><em>Now that you know this, you should have several types of oils in your kitchen and choose to use them appropriately for different types of food.</em></span></p>
</div>


When it comes to healthy food, the first thing that often comes to mind is reducing fat in the diet. But did you know that choosing the right oil can also help promote health and prevent diseases?

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