cooking oil can actually help some of the vitamins in vegetables be better absorbed by the body. fat-soluble vitamins such as vitamin a e and k are found in many vegetables. make sure to choose healthy oils such as canola or olive oil to get the heart-healthy benefits of monounsaturated fats. use oils sparingly when cooking because a little goes a long way. remember that every tablespoon of oil -- whether heart-healthy or not -- contains about 100 calories. some people like to cook with a vegetable oil spray. you can make your own by putting olive oil or canola oil in a spray bottle. raw veggies are great of course. but cooked veggies are too! they both contain the same amount of fiber. avoid overcooking vegetables and boiling too long. or you will lose some of the water-soluble vitamins that are heat sensitive including vitamin c.
we eat vegetables after cooking them in oil. is this good for your heart or should we consume only raw veggies?