The oils we consume on a regular basis can play a significant role in our overall health—especially when it comes to your heart. While some oils can pack in healthy fats and promote a healthier cardiovascular system, there are also many options that can pose a serious risk to your heart when consumed in excess. These oils can lead to inflammation, clogged arteries, and even heart disease over time. These include oils that may not only be bottled up and sold at the grocery store but could also be lurking in a range of packaged items.
To uncover one of the worst types of oils that could be putting your heart health at risk, we spoke to dietitian Krutika Nanavati. She told us that partially hydrogenated oils, which are frequently found in processed foods and fast food, are one of the biggest culprits. Read on to learn more about the risks of this artery-clogging ingredient.
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Partially hydrogenated oils and heart health
Partially hydrogenated oils are vegetable oils that contain hydrogen, which is meant to extend their shelf life. However, while this ingredient may help food last longer, it's also extremely unhealthy. These oils are loaded with trans fats. In fact, partially hydrogenated oil was banned in the United States in 2020 for this very reason—but it may still work its way into foods in other countries.
"Partially hydrogenated oils, commonly found in processed foods, margarine, and fast food, are the worst culprits [of clogged arteries and heart disease]," Nanavati says. "These oils are packed with trans fats, which raise low density lipoprotein (LDL) levels, also known as the 'bad' cholesterol, while lowering high-density lipoprotein (HDL), or the 'good' cholesterol."
As she explains, "This imbalance can contribute to the development of atherosclerosis, a condition where fatty deposits obstruct the arteries, thereby increasing the risk of heart disease." Yikes!
What to eat instead
Luckily, there are plenty of healthy oils out there to choose over harmful partially hydrogenated oils. Nanavati recommends extra-virgin olive oil, in particular, which is packed with benefits. According to her, it's "renowned for its rich monounsaturated fats and anti-inflammatory properties."
In fact, unlike partially hydrogenated oil, "This exquisite oil not only aids in reducing LDL cholesterol levels but also promotes the increase of HDL cholesterol, thereby supporting heart health." Additionally, she points out that phenolic compounds in olive oil can combat oxidative stress, which is another major plus for year heart.
The bottom line
Ultimately, it's always important to consider the ways the food you consume could be impacting your health. There are many foods out there that are detrimental to your heart, and partially hydrogenated oils are just one of them. However, cutting out this harmful ingredient is one small but significant way to stick to a heart-healthy diet.
