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Step 1
The world of cooking oils can be a confusing one. So many bottles of glistening oil competing for your attention as you stroll down the aisles of your local supermarket - all of them proclaiming to be the best choice for your next stir fry. When it comes to selecting an oil, one of the most important issues to consider is health. One oil that stands out in terms of health is canola oil. This heart-healthy oil, derived from seeds of the canola plant, has made its way to supermarket shelves everywhere. What are the health benefits of canola oil and why does it belong in your kitchen cabinet?
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Step 2
Olive oil, canola's biggest rival, may have stolen the spotlight when it comes to healthy oils, but it has one drawback. It has a low smoke point which makes it a poor choice for higher temperature cooking. Canola oil has a sufficiently high smoke point that it can be used for most cooking applications. It also has many of the same health properties as olive oil. What are some other health benefits of canola oil?
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Step 3
One of the most important health benefits of canola oil is its favorable fat profile. Not only is it the commercial oil lowest in saturated fat, but it's a good source of the heart-healthy omega-3 fatty acid precursor alpha-linolenic acid. Alpha-linolenic acid is converted in the body to DHA and EPA, the two most important omega-3 fatty acids. Canola oil is also a good source of monounsaturated fats, the same heart-friendly fats found in olive oil and nuts. This favorable fat profile has earned canola oil the approval of the American Heart Association based on its ability to lower the risk of heart disease when used in place of other oils.
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Step 4
The health benefits of canola oil are considerable when it's substituted for other cooking oils, but all fats are energy dense and high in calories and should be used in moderation. One of the best ways to get the health benefits of canola oil is to use it in place of other sources of fat such as butter and margarine. Although the caloric savings may be minimal, this simple change can have considerable benefits in terms of heart health. Likewise, canola oil can be used in place of other cooking oils when baking, sautéing, and grilling. Using olive oil for low temperature applications and canola oil for higher temperature cooking is also a good strategy for overall health.
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Step 5
The bottom line? Canola oil is an ideal cooking oil when higher temperatures are required. Buy some and keep it in your cabinet right next to the extra-virgin olive oil.
