Vegetable oils, such as those obtained from rapeseed, sesame or olives, can help protect the heart, improve cholesterol levels and promote weight loss, among other things. But which vegetable oil offers which benefits?
A new study involving experts from Monash University in Malaysia has summarized the knowledge from systematic reviews and meta-analyses on the health effects of various vegetable oils. The results can be read in the journal “Advances in Nutrition”.
How do vegetable oils affect health?
It is known that vegetable oils, for example those obtained from seeds and nuts, support a healthy diet, but the specific effects of individual types of vegetable oil remain partly controversial, the team explains.
Therefore, the researchers conducted a comprehensive literature search in twelve databases to identify studies that examined a relationship between various vegetable oils and health effects in adults.
Lowers cholesterol levels
The analysis provided clear evidence that monounsaturated and polyunsaturated fatty acids in vegetable oils lower total cholesterol levels and the level of low-density lipoproteins in the blood, the team reports.
Lower blood sugar, support weight loss
In addition, the research reviewed shows that the consumption of olive oil, sesame oil and coconut oil in particular can help improve blood sugar levels.
Those who want to lose weight can include rapeseed and sesame oil in their diet, because consuming these vegetable oils can help reduce body weight, the researchers add.
Overall, the consumption of vegetable oils is associated with numerous health benefits and can help prevent various diseases.
Reduced risk of cardiovascular disease
In another new research paper, the results of which were published in the Journal of Medical and Clinical Nursing Studies, the team involved also points out the beneficial effects of vegetable oils.
The antioxidants and monounsaturated fatty acids contained in vegetable oils therefore help, among other things, to reduce the risk of cardiovascular disease. The experts involved particularly emphasize the health-promoting effects of vegetable oils from olives, linseed, coconuts and walnuts.
Olive, walnut, linseed and coconut oil
Due to the unsaturated fatty acids, antioxidants and mineral salts it contains, olive oil can relieve liver and rheumatic complaints, protect the heart, promote digestion and have a positive effect on blood pressure.
The consumption of walnut oil also contributes effectively to protecting the heart and, due to the minerals it contains, is particularly suitable for diabetics and those suffering from anemia, the team reports.
Coconut oil not only helps reduce the risk of cardiovascular disease, but also prevents diabetes and obesity. In addition, the lauric acid contained in coconut oil has antiviral and antibacterial effects.
Flaxseed oil is not only rich in healthy omega-3 fatty acids, it can also inhibit inflammation and has a positive effect on mood by increasing dopamine and serotonin levels, experts report.
Vegetable oils are a must
Overall, the results show that consuming vegetable oils is a simple and effective way to protect yourself from many health problems and serious diseases. Therefore, a healthy diet should, if possible, include the regular consumption of vegetable oils. (as)