The 80% Opportunity. Eighty percent of heart disease is preventable by what we eat, how we move, the way we live. We believe by taking several small steps over time, we create a remarkable finish.
Each month we share a small challenge to help you take another step toward living your best, healthiest life.
Visit our BASECAMP IS EVERYWHERE page to learn more!
I WILL: Choose My Oils Wisely
Did you know? Oils, including olive oil, have a “smoke point” at which they can safely be heated without breaking down the chemical structure of the oil. Any oil will burn, taste poorly, and become carcinogenic when heated beyond its smoke point.
Smoke point, or heat tolerance, varies from oil to oil, and is largely dependent on the amount of processing involved during the production process. It is for this reason that we always recommend knowing the appropriate cooking temperature at which you can heat the oil.
Because extra virgin olive is less processed than many conventional oils, it also comes with a lower smoke point (typically between 325-375 degrees) and is therefore best to use at medium cooking temperatures. Olive oil and avocado oil are great heart-healthy cooking oils and work well for most day-to-day cooking. However, when doing high temperature cooking, such as a stir fry over high heat, choose a more heat-stable oil such as peanut oil, canola oil, vegetable oil or (rice) bran oil as these all have higher smoke points.
Start Small: Get to know your oils: how to properly cook with them, enjoy them for their unique flavors, as well as their health benefits.
Finish Remarkable: Strive for a healthy diet that is low in saturated fat. Swap in heart-friendly unsaturated fats in the place of saturated fats when able. For example, use olive oil in the place of butter when cooking, or skip the cheese and add avocado instead. Choose menu items and cooking styles that help you stay on track with your heart healthy goals.
BONUS: Our registered dietitian, Jamie, shares a helpful resource for cooking with fats and oils that includes smoke points. You can usually find this information on the product label of your oil too.
