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Corn oil is a type of oil rich in healthy fats that can lower bad cholesterol levels in the blood. This makes it a healthy cooking oil option for people with high cholesterol.
It’s undeniable that most daily foods are cooked by frying or sautéing with cooking oil. This is why choosing a healthy cooking oil is crucial, especially for those with high cholesterol.
One healthy cooking oil option available in the market is corn oil. This oil is high in good fats (unsaturated fats) that can lower cholesterol and reduce the risk of cardiovascular diseases, such as heart disease and stroke.
Nutritional Content of Corn Oil
Corn oil is rich in unsaturated fats and contains several other nutrients, such as vitamin E, vitamin K, omega-3, and omega-6. In 15 ml of corn oil, there are about 122 calories and 14 grams of fat.
Additionally, corn oil has antioxidant and anti-inflammatory compounds as well as phytosterols, which are plant compounds structurally similar to animal cholesterol. The smoke point of corn oil is 200°C, making it suitable for sautéing at medium-high heat.
Benefits of Corn Oil for People with High Cholesterol
Thanks to its phytosterol, vitamin E, and unsaturated fat content, corn oil is believed to lower cholesterol levels and promote heart health. Here are the details:
Lowering Cholesterol Levels
The phytosterols in corn oil can reduce bad cholesterol (LDL) by blocking cholesterol absorption in the digestive tract. Studies have shown that consuming 2 grams of phytosterols per day can lower LDL levels by up to 10.7%. Additionally, corn oil can increase good cholesterol (HDL) levels.
This healthy cooking oil also contains unsaturated fatty acids, which help lower bad cholesterol levels. These fatty acids also help maintain stable blood sugar levels and insulin sensitivity, reducing the risk of type 2 diabetes.
Promoting Heart Health
Beyond lowering blood cholesterol levels, corn oil supports heart health due to its antioxidant compounds and linoleic acid, an omega-6 fatty acid. Antioxidants protect the body from free radicals that can damage the heart and blood vessels. Research shows that linoleic acid can reduce the risk of heart attacks and heart disease-related deaths.
How to Use Corn Oil
When using plant-based cooking oils, it’s important to consider their smoke points. Heating oil beyond its smoke point can reduce its nutritional value and alter the taste of food.
Peanut oil, soybean oil, and sesame oil are suitable for frying due to their high smoke points. Meanwhile, canola oil, corn oil, and olive oil are best for sautéing at moderate temperatures.
Flaxseed oil and walnut oil are best used as salad dressings or in other dishes that don’t require cooking.
If you have high cholesterol, you can use corn oil as an alternative for cooking. For maximum benefits, consider combining it with other healthy oils.
If you have further questions about the benefits of corn oil for lowering cholesterol, consult a doctor. They can also help you determine the appropriate daily intake of corn oil based on your health condition.
