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6 Cooking Oils Explained: What to Use, What to Avoid

4. Coconut oil

The buzz on this tasty, trendy oil is that it may have disease-preventing properties, but the blood pressure-conscious should beware: This oil packs the highest amount of saturated fat. It’s easy to be tempted by a great flavor boost, but too much saturated fat is a heart health no-no. Stick with traditional, nontropical vegetable oils. Olive and canola are better options.

Cooking Tip: If you want to give coconut oil a try, use it sparingly for light sauteing, low-heat baking, and in sauces. It has a medium smoke point.

5. Nut oils

Walnuts, pumpkins, pecans, and other nutty oils are showing up on fine dining menus and even grocery shelves. All of them contain healthy fats for heart health benefits, including lowering blood pressure.

Cooking Tip: These are no-heat oils that aren’t great for cooking. Use them moderately in dressings.

6. Flaxseed and wheat germ oils

These seed-based oils are rich in omega-3 and omega-6, which may help lower blood pressure.

Cooking Tip: These are no-heat oils, making them good choices for salad dressings and dips. Just be sure to watch your portions.

WebMD Medical Reference

Reviewed by Kathleen M. Zelman, MPH, RD, LD on June 07, 2014
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