90 22
JANUARY 6, 2022 | The Jewish Home OCTOBER 29, 2015 | The Jewish Home
Health & F tness
Oils to Help Treat Inflammation By Cindy Weinberger MS, RD, CDN
N
ot all oils are created equal. I’m sure you are aware that oil isn’t exactly the greatest for you. Oil tends to be synonymous with fat, building a bad rep for itself. However, not always is oil necessarily bad for you. For example, when baking, and the recipe calls for margarine or Crisco, substituting with oil is definitely a healthier option. Additionally, some oils have health benefits and are considered healthier than others. Olive oil is famous for being considered a “good fat,” while other oils are called “bad fats.” What constitutes oils as “good” or “bad” is the fat that makes up the oil. Olive oil is rich in omega-3 fatty acids, which are anti-inflammatory and are therefore needed in the body. Oils made up of primarily omega-6 fatty acids are pro-inflammatory and should be avoided if possible. Oils that are rich in omega-6 fatty acids are linked to inflammation, which is a precursor for many diseases such as diabetes and heart diabetes. All foods that cause inflammation should definitely be avoided when on an anti-inflammatory diet. People with chronic inflammation are advised to adopt lifestyle habits that help reduce inflammation. An anti-inflammatory diet can be used to treat certain conditions such as Crohn’s disease, asthma, inflammatory bowel disease, lupus, arthritis, multiple sclerosis, and
certain cancers. Oils that are high in saturated fat and omega-6 fatty acids will cause inflammation. The oils highest in saturated fats are coconut oil and palm oil. While coconut oil was thought to be very healthy for many years, it’s not the greatest. Its best use it for skin treatment and not in the kitchen. In addition, palm oil is high in saturat-
foods that will benefit from its rich flavor. However, olive oil has a very low smoking point and will smoke when frying and therefore is not recommended for frying. Additionally, olive oil has a distinct flavor and therefore is not recommended for baking either, since it will add an olive-y taste to your baked goods. Avocado oil, made from avocados,
To treat chronic inflammation, a balanced diet needs the right oils.
ed fat and should be avoided in the kitchen as well. These oils are linked to various health conditions and can worsen inflammation. The healthiest oil to use in the kitchen is olive oil. Olive oil is high in antioxidants called polyphenols which are linked to heart health and is also rich in antioxidants. Both of these reasons combined are why olive oil has been linked in countless scientific studies to reducing inflammation. Olive oil has a rich flavor and is best when drizzled on sautéed, roasted, or steamed vegetables, salads, rice, used in salad dressings, and other
is primarily heart-healthy since it is made of oleic acids, a monounsaturated fat. However, avocadoes do contain some saturated and polyunsaturated fat, although the majority of its fat is heart healthy. Why is monounsaturated fat considered a healthy fat? The monounsaturated fat helps lower LDL (bad) cholesterol and raise HDL (good) cholesterol, as well as reduce triglyceride levels and blood pressure. All of these factors help promote heart health. Avocado oil is also rich in lutein, an antioxidant that promotes eye health. Avocado oil has also been shown to
reduce arthritis symptoms and other inflammatory conditions due to its anti-inflammatory properties. Because of its many health benefits, neutral flavor, and stability at high heat, avocado oil makes an excellent choice for all of your cooking needs. Avocado oil is also available in a spray form for frying. Hellman’s now makes avocado-based mayonnaise as a healthier substitution to regular mayonnaise. Avocado oil can be used for salads, meats, chickens, roasting vegetables, baking, and even as a garnish. Pretty much, avocado oil should be your oil of choice for all of your cooking and baking needs. To treat chronic inflammation, a balanced diet needs the right oils! It’s OK to have more than one oil in your pantry, since they have different flavors and uses. For an anti-inflammatory diet, the best choices for oils are olive oil or avocado oil that are high in monounsaturated and omega-3 fats.
Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a private nutritionist. She can be reached at CindyWeinberger1@gmail.com or at 917-623-6237.
