6- Vegetable Oils
Sunflower, corn, and soybean oils are high in linoleic acid, a type of fat that has been demonstrated in clinical trials to lower LDL or “bad” cholesterol. Replacing saturated fats with linoleic acid-rich oils is a wonderful method to enhance your diet, but be cautious when selecting your oil, as some are created with GMO (genetically modified) substances.
No one knows what the long-term implications of genetically modifying food will be, while preliminary research suggests that GMO meals may have renal and reproductive effects, as well as affect immune markers. Until more research is done, it’s better to make sure the oil you buy is GMO-free, so make sure the ingredients in your oil are from a natural source.
Even if your oil isn’t GMO, you need still be cautious because, while linoleic acid is helpful in modest amounts, research from the University of Cincinnati found that taking too much can be harmful to your health. Excess linoleic acid can cause inflammation and has been linked to cancer in animals – and with only one tablespoon of oil containing 120 calories and 10 grams of linoleic acid, it’s crucial not to overdo it. To be safe, keep to the current linoleic acid recommendations of 12 grams for women aged 19-50 and 17 grams for males. Women between the ages of 51 and 70 should drink no more than 11 grams, while men between the ages of 51 and 70 should consume roughly 14.
