Want some relief from your arthritis pain? Some heart-healthy oils may help reduce osteoarthritis and rheumatoid arthritis pain, according to everydayhealth.com.
“Consuming healthy oils can help alleviate the symptoms of arthritis,” says Waseem Mir, MD, a rheumatologist at Lenox Hill Hospital in New York City. “Most arthritis is due to an inflammatory process. Taking oils that are rich in beneficial fatty acids will reduce the body’s inflammatory processes and thus reduce both pain and inflammation.”
These oils are a rich source of omega-3 fatty acids, which have anti-inflammatory properties. They’re also high in monounsaturated fats, which are consistently recommended over saturated fats for those with arthritis. All of these oils have around 120 calories in a tablespoon, so it’s prudent to keep your daily intake to around 2 tablespoons.
Still, cooking properly with a healthy oil can be challenging. “We don’t want oils to break down if they are heated to too high a temperature since the healthy components will be destroyed. So how you handle the oil is important,” says Kim Larson, RDN, CD, a national spokesperson for the Academy of Nutrition & Dietetics. Here’s a guide on what to look for when you shop and cook with these healthy oils.
Go Nuts for Walnut Oil
Reach for this delicately flavored oil, which is made from dried, cold-pressed nuts, when you want to boost your heart health and reduce inflammation. It’s got more omega-3 fatty acids than extra-virgin olive oil. Walnut oil is especially high in the health-boosting omega 3 fatty acid called alpha-linolenic acid (ALA), Larson says.
Keep in mind that this is one oil that’s best not to heat. A little walnut oil goes a long way — it’s got a rich, nutty flavor that can enhance a wide variety of cooked dishes. Instead, try tossing it with wholegrain spaghetti and sautéed vegetables (adding in some cooked shrimp or chicken if you like).