Healthy Oils And Good Fats To Help Manage Osteoarthritis

If you have osteoarthritis, a well-balanced diet is especially essential to maintaining a healthy lifestyle and weight. And that's why it’s important to know the differences between cooking oils.

Each oil type contains a different combination of monounsaturated, polyunsaturated and saturated fats. Many oils contain heart-friendly omega-3 fatty acids -- monounsaturated and polyunsaturated fats are in particular recommended for their health benefits such as protecting cardiovascular health. Oils also have different smoke points, and hence vary in their suitability for high temperature cooking.

How cooking oils compare

It’s important to choose the right oil that matches the food you are preparing. No single oil is the best choice in all situations.

Olive oil:

  • has the highest level of monounsaturated fats
  • contains antioxidants, which have protective effects against disease
  • is suitable for dressings, marinades and low- to medium-heat temperature cooking

Canola oil:

  • is high in monounsaturated fat
  • is a good source of omega-3 fatty acids
  • is suitable for high-heat temperature cooking

Peanut oil:

  • is mostly monounsaturated
  • is suitable for high-heat temperature cooking

Sunflower oil:

  • is available in both high-polyunsaturated and high-monounsaturated fat versions
  • is suitable for low-, medium- and high-heat temperature cooking

Corn oil:

  • is high in polyunsaturated fat
  • is suitable for high-heat temperature cooking

Grapeseed oil:

  • is high in polyunsaturated fat
  • is a rich source of vitamin E
  • is a multi-purpose oil

Vegetable oils:

  • generally contain a blend of oils

Coconut oil and palm oil

  • contain high levels of saturated fat and are not recommended

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