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    Mazola® Corn Oil: Cook With Care

    While Cooking and Eating, Choose Fats Wisely

    When it comes to eating healthy, the emphasis is no longer on a "low-fat" diet, but rather choosing quality, "good" fats. This includes replacing saturated fats that are known to contribute to heart disease with unsaturated fats, especially polyunsaturated fats (PUFAs), like those found in corn oil.

    A heart healthy diet should include foods containing polyunsaturated fats and monounsaturated fats (MUFAs), as both can have a positive effect on health when eaten in moderation. The MUFAs and PUFAs found in vegetable oils, fish and nuts do not raise LDL ("bad") cholesterol levels in the blood, and may in fact lower them. While both types of fats are needed for a heart-healthy diet, evidence shows that PUFAs significantly decrease total cholesterol and LDL cholesterol, compared to MUFAs.1

    According to the USDA, corn oil has more than five times the amount of PUFAs compared to olive oil2, and replacing saturated fat with heart-healthy PUFAs, can help reduce the risk of heart disease.3

    The 2015 Dietary Guidelines emphasize a healthy food-based eating pattern that includes fruits, vegetables, protein, dairy, grains, and oils.3 For the first time, the Dietary Guidelines indicate that average intake of oils is slightly below recommendations for about three-fourths of Americans.3 Oils are a major source of essential fatty acids and vitamin E in the diet.3 Essential fatty acids are fats that cannot be synthesized by the body, but must be obtained through the diet. Two of these fatty acids are alpha-linolenic acid/Omega-3 and linoleic acid/Omega-6.4 There is now an allowance for oils in the MyPyramid food guide separate from the discretionary calorie allowance.3

    MyPyramid Graphic

    While some oil is needed for health, it's important to remember that oils contain calories and should be consumed within the total caloric allowance. A person's allowance for oils depends on age, sex, and level of physical activity. Click on the following link for daily allowances:

    Did you know that corn oil has more than five times the amount of polyunsaturated fats compared to olive oil?2

    Eat Healthy Without Sacrificing Great Taste

    Prepare your heart-healthy dishes with unsaturated fats, such as corn oil, to help reduce your risk of heart disease without compromising great taste. With its neutral taste that won't interfere with the natural taste of your favorite foods and high smoke point, corn oil is great for grilling, sautéing and even baking.

    According to the 2015-2020 Dietary Guidelines for Americans:

    • A healthy food-based eating pattern should include fruits, vegetables, protein, dairy, grains, and oil.3
    • Oils are a major source of essential fatty acids and vitamin E in the diet.3 Corn oil is one of the most commonly consumed oils, along with canola, olive, peanut, safflower, soybean, and sunflower oils.3
    • To have a healthy eating pattern, you should consume about 5 teaspoons (27 grams) of oil a day based on a 2,000 calorie per-day diet. This includes oils used in food preparation and those from packaged foods.3
    • It's easy to increase consumption by using vegetable-based oils, such as corn oil, in place of solid fats, like butter, in food preparation whenever possible.
    Compare the Dietary Fats in Common Cooking Oils

    Whether you are cooking for yourself or for your loved ones, know what cooking oils support a heart healthy diet that will be beneficial to your dietary needs.

    Comparison Dietary Fats

    Visit Mazola® to learn more about how delicious, cholesterol-free corn oil can create delicious meals that your family will love.



    2. USDA National Nutrient Database SR-28, 2016.

    3. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 — 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at


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