Avoid Vegetable Oil to Protect Your Heart

Vegetable oil may serve a lot of useful functions in the kitchen, but the dangers of vegetable oil make it a product you want to avoid.

Years ago, the American Heart Association and the American Diabetes Association were among the most vocal supporters of industrialized vegetable (and seed) oils. In fact, they even dubbed them “heart-healthy.”

That turned out to be a huge mistake. Vegetable oil, it just so happens, contributes to a host of health risks — including heart disease.

Sure, they eventually switched their stance. But since then the U.S. has become plagued by heart disease, which is responsible for more than 600,000 deaths — about a quarter of the mortality rate — in the U.S. each year.

Luckily, you can circumvent those consequences by avoiding foods where vegetable oils hide. Keep an eye out for this one in particular…

Steer Clear of Soy

Soybeans are perhaps the worst offender.

Soybean oil accounts for 65% of all edible oils consumed in the U.S. each year. It’s responsible for almost 9% of calories consumed by the average American each day.

To be sure, there are documented benefits of eating unprocessed and fermented soy products. But those benefits, also available in other foods, are easily trumped by the negatives. Soy can interfere with the thyroid, increase exposure to estrogen, inhibit the absorption of minerals and interfere with the digestion of proteins.

In other words: Soy obstructs your body’s ability to function properly. The benefits are just not worth the risks.

And the case against processed soybean oil is even clearer.

The Dangers of Partially Hydrogenated Oils

Half of all soybean oil is partially hydrogenated, meaning you should avoid it — in addition to any other hydrogenated oils — like the plague.

While the hydrogenation process does create a more robust oil with a longer shelf-life, it also creates the worst type of fat: trans fat.

I could tell you trans fats lead to increased levels of bad cholesterol known as low-density lipoprotein (LDL). I could tell you they cause an unsafe imbalance in the ratio of Omega-6 and Omega-3 fatty acids in the body. I could even tell you the oxidation that occurs in these oils under high-heat breeds free radicals.

But those things might not mean anything to you.

Instead, just know steady consumption of trans fats wreaks havoc on your body’s cells, tissues and organs. And that lays the groundwork for life-threatening conditions including diabetes, cancer, autoimmune disease and heart disease.

Here’s what you can do to avoid them…

Stop Eating These Five Common Processed Foods

Look at the ingredients in packaged food and you’ll frequently come across “partially hydrogenated soybean oil” or “partially hydrogenated vegetable oil” or “vegetable shortening.”

If you do, put it back on the shelf. Even better, toss it in the garbage. Well, don’t throw away the food you find in grocery stores. They tend to frown on that when you haven’t paid for it. But if you discover that food in your kitchen — I suggest it finds its way to the trash can.

Now, if you’re a health-conscious eater, you’re probably already avoiding foods with partially hydrogenated oils, like processed desserts and low-quality frozen meals.

But there are other unsuspecting oil culprits hiding in your kitchen.

• Biscuit and pancake mixes: Certain buttermilk biscuit and original pancake mixes contain partially hydrogenated soybean and/or cottonseed oil. They register multiple grams of trans fat per serving. You’d be well served to make your own biscuit and pancake batters instead.

• Snack crackers: Buttery-tasting crackers can deliver on flavor. But you can suffer for it, despite what the packaging says. Some cracker companies surprisingly claim 0 grams of trans fat despite the use of soybean oil and partially hydrogenated cottonseed oil. If you eat more than a serving size, your trans-fat intake will start to register. While not the same experience, original Triscuits are a much healthier alternative.

• Salad dressing: Most salad dressing is going to have some form of vegetable oil. Those containing partially hydrogenated oils will probably claim to have 0 grams of trans fat. But that simply means they have less than 0.5 grams of trans fat per serving. So beware of what they consider a serving size versus what you consider a serving size. If you’re like me, a salad gets tastier in direct proportion with the amount of dressing applied. Seek out dressings refrigerated in the produce section. Even better, make your own dressing with olive oil.

• Cake icing: You will run into negligible amounts of trans fats in pre-packaged cake mixes. And that’s before you add the icing! Be careful with all iced desserts, but definitely stay away from icing that contains partially hydrogenated soybean and cottonseed oils.

• Your grocer’s deli food: Local grocery stores offer many prepared foods now. The deli makes salads and fries food. Those offerings require oil. So check the ingredients on those foods. Stores are beginning to substitute “high oleic” oil in place of partially hydrogenated oil. Properties of high oleic are much less hazardous. Nevertheless, you’ll still run into the partially hydrogenated versions here and there.

Make Your Heart Happy

Fortunately, the added pressure from consumers has driven many companies to remove trans fats from their foods. For what it’s worth, the FDA is considering a blanket ban on all trans fat. So the instances of partially hydrogenated oils are fewer and further between.

Naturally, the Grocery Manufacturer’s Association and companies such as ConAgra and General Mills are resisting the proposed ban. Regardless, even the relatively “safe” oils derived from soybeans, corn, cottonseed and sunflower seeds are still prevalent and very much a concern.

The bottom line is that you should avoid all of these oils.

Your heart will thank you.

To quality living,

JR Crooks
Editor, Sovereign Living

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