- Consider the fat content: - use monounsaturated fats for a healthy heart. Examples are, Olive oil, avocado oil, sesame oil. Avoid saturated fats. (Always read the nutritional label) They can lead to atherosclerosis (thickening or narrowing of the arteries) Avoid Trans fats; they are chemically processed hydrogenated oils that are bad. Check the labels to make sure they are not in the oil you are about to use.
- Use polyunsaturated oils when you do not need to heat them, or can heat them at very low temperatures. They become unstable when heat (high temperature) is applied. These oils include corn oil, soy and walnut oil.
- Avoid getting the oil so hot that it smokes. It can create toxic fumes and create cancer-causing free radicals in the food. (see below, list of oils that have a high smoke point)
- Use oils that can handle high heat when frying food. Look for refined oil when frying. They are more stable and can handle higher temperature levels. Such oils include canola oil, avocado oil, palm oil, vegetable oil, and sunflower oil.
If after eating fried foods or meals cooked with oil and you experience “tightness in your chest area” OR discomfort in your chest area, most likely the oil used in preparing that meal isn’t good for you.