Humans need fat, but not in large quantities. Needs of human fat ranged from 20-35 percent of total calories. This requirement is equivalent to 5 tablespoons of oil each day.
To remember, not all the oil has health benefits. There are seven types of oil, as quoted by Natural Solutions, the experts recommended.
1. Olive Oil
In this oil contains 78 percent monounsaturated fat that can help manage and optimize your cholesterol levels. “The trick is to decrease the bad LDL cholesterol, without affect meme of good HDL cholesterol,” says Kelly Morrow, RD, assistant professor of nutrition from Bastyr University, Seattle, United States.
In addition, the content of polyphenols in olive oil, which is a component of antioxidant and anti-inflammatory, capable of keeping LDL cholesterol to prevent clumping and sticking in the walls of the arteries. Clotting that can lead to heart disease.
2. Oil Canary
Walnuts contain omega-3 fatty acids that help ward off inflammation in the body, so that it can prevent blood clotting. In addition, stated Sarah Krieger, RD, registered dietitian from St.. Petersburg, Florida, USA, also can reduce stress and reduce fat in the abdomen.
3. Pumpkin Seed Oil
One tablespoon of this oil contains vitamin E as much as 41 percent of daily needs. Antioxidants in vitamin E and unsaturated fats also support heart health and NGI protect body from damage by free radicals that cause aging and cancer.
4. Flax Seed Oil (Hempseed)
The ratio of omega-6 and omega-3 in linseed oil in accordance with healthful ratio, which is around 4:1.
5. Cotton seed oil (safflower)
In choosing this oil, look for high oleic. This species has more monounsaturated fats are heart healthy than regular cotton seed oil.
6. Canola oil
Many nutritionists like this type of oil because of the high content of monounsaturated fats that are beneficial for the heart. To obtain maximum benefit, choose a good quality canola oil.
7. Sesame oil
Sesame oil contains omega-3 fatty acids are good for health. Omega-6 fatty acids in sesame oil helps reduce skin disorders such as eczema. Unfortunately, abortion is so great that its use should be considered.
Sesame oil also contains a good source of lignans, ie fitoesterogen type that can reduce blood pressure. However, you should limit your intake of sesame oil, no more than one tablespoon per day.