Selecting the Right Cooking Oil is Essential
The best oil depends on factors such as smoke point, fat composition, and how you plan to use it. Here’s a guide to help you choose wisely:
Consider the Smoke Point
The smoke point is the temperature at which oil begins to break down and produce harmful compounds. Choose oils based on your cooking method:
High-Heat Cooking (Frying, Searing, Grilling):
Oils with high smoke points (above 400°F/204°C)
- Avocado oil (520°F/271°C)
- Refined olive oil (465°F/240°C)
- Peanut oil (450°F/232°C)
- Ghee or clarified butter (450°F/232°C)
Medium-Heat Cooking (Sautéing, Stir-Frying, Baking)
Medium smoke point oils (325–400°F)
- Extra virgin olive oil (375°F/191°C)
- Sesame oil (410°F/210°C)
- Coconut oil (350°F/177°C)
Low-Heat Cooking & Dressings (Salads, Dips, Drizzling)
Oils best used raw
- Flaxseed oil (225°F/107°C)
- Walnut oil (320°F/160°C)
- Extra virgin olive oil (for salads)
Choose Healthy Fat Composition
Different types of cooking oil have very different effects on our bodies.
First of all, we need to understand that edible oil is mainly composed of fat, and fat can be roughly divided into three categories:
- Saturated fat
- Unsaturated fats (including monounsaturated and polyunsaturated fats)
- Trans fat
Saturated Fat
- Sources: Butter, coconut oil, palm oil, animal fats, full-fat dairy products.
- Characteristics: Solid at room temperature, stable for cooking.
- Health Effects:
- Can raise LDL (“bad”) cholesterol levels if consumed in excess.
- Should be limited to less than 10% of daily calorie intake.
- Found naturally in some healthy foods (e.g., dairy, eggs) but should be consumed in moderation.
Is Palm Oil Good for Heart Health?
Palm oil is widely used in Malaysian cooking, especially in stir-fries, curries, and deep-fried dishes, due to its high heat stability and long shelf life. It contains around 50% saturated fat, which gives it a semi-solid consistency at room temperature. This makes it stable for frying, but excessive consumption may raise LDL (“bad”) cholesterol levels, affecting heart health over time. Red palm oil, a less refined version, is rich in carotenoids and vitamin E, but has a more distinct flavour. While palm oil is a staple in many kitchens, consumers are encouraged to use it in moderation and opt for sustainably sourced options to support both health and environmental goals.
Unsaturated Fats
These are the healthiest types of fats and include monounsaturated and polyunsaturated fats:
Monounsaturated Fats
| Sources | Olive oil, avocados, nuts (almonds, cashews, peanuts), canola oil. |
| Characteristics | Liquid at room temperature, medium stability for cooking. |
| Health Effects |
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Polyunsaturated Fats
| Types | Omega-3 and Omega-6 fatty acids. |
| Sources |
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| Characteristics | Liquid at room temperature, less stable for cooking. |
| Health Effects |
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Is Sunflower Oil Healthy for Cooking?
Sunflower oil, especially the refined variety, is rich in polyunsaturated fats—primarily omega-6 fatty acids—and is also a good source of vitamin E, a powerful antioxidant. It has a neutral flavour and a high smoke point of around 440°F (227°C), making it ideal for high-heat cooking such as deep-frying, stir-frying, and baking. While it supports heart health in moderation, it’s important to balance its omega-6 content with omega-3-rich oils like flaxseed or fish oils, to reduce inflammation risks. Cold-pressed sunflower oil is less refined and retains more nutrients but has a lower smoke point, making it better for dressings or light sautéing.
Trans Fats (Unhealthy Fat to Avoid)
| Sources | Partially hydrogenated oils, margarine, processed and fried foods, some baked goods. |
| Characteristics | Artificially solidified for long shelf life. |
| Health Effects |
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Different oils contain varying proportions of fats that affect heart health:
Healthiest options (rich in unsaturated fats)
- Olive oil (monounsaturated fat) – heart-healthy, anti-inflammatory
- Avocado oil (monounsaturated fat) – stable for high-heat cooking
- Flaxseed oil (omega-3 polyunsaturated fat) – supports brain and heart health
Use in moderation (higher in saturated fats)
- Coconut oil – contains saturated fats but may have metabolic benefits
- Palm oil – widely used but can impact cholesterol levels
Avoid or limit (unhealthy trans fats)
- Partially hydrogenated oils – harmful for heart health
- Some processed vegetable oils (high in omega-6, may promote inflammation)
Consider Flavor and Cooking Application
Neutral-flavored oils (best for general cooking & baking)
- Canola oil
- Grapeseed oil
- Sunflower oil
Strong-flavored oils (best for specific dishes)
- Sesame oil – great for Asian dishes
- Coconut oil – adds a tropical flavor
- Extra virgin olive oil – best for Mediterranean cuisine
Look for Cold-Pressed and Unrefined Options
Unrefined and cold-pressed oils retain more nutrients and antioxidants than heavily processed oils. When possible, choose:
- Extra virgin olive oil over refined olive oil
- Cold-pressed coconut oil over refined coconut oil
- Unrefined sesame oil for added nutrients
Store Oils Properly
To prevent oils from becoming rancid:
- Store in a cool, dark place
- Use dark glass bottles to protect against light exposure
- Seal tightly after each use
Balancing Healthy Fats and Regular Health Screenings for Optimal Heart Health
Use a variety of oils in your diet to gain different health benefits. Balance omega-3, omega-6, and monounsaturated fats for overall wellness. Trans fat is a type of fat we should try to avoid, as it is commonly found in processed foods and some cooking oils.
Since the types of fats we consume can directly influence our cholesterol levels, making the right choices is essential for heart health. Diets high in saturated and trans fats can raise LDL (“bad”) cholesterol, increasing the risk of heart disease. In contrast, unsaturated fats can help maintain healthy cholesterol levels. To stay on top of your heart health, consider a comprehensive cardiac screening at GHHS Healthcare. Regular check-ups can help detect early signs of heart-related issues and guide you towards a healthier lifestyle through informed dietary choices.
