What Oil is Best?

• Full of healthy monounsaturated fats, but also serves as a great source of omega 3 and 6, when our human body cannot generate this essential substance on our own ^1,4
• Omega 3, 6 and 9, also known as essential fatty acids, are responsible for many functions around the body including building cell membranes, making hormones that regulate blood clotting and reduce inflammation ⁸

Coconut oil:

It gives HDL cholesterol – the ‘good’ cholesterol needed to help reduce the ‘bad’ LDL cholesterol in our blood – a boost!⁵

However, coconut oil is high in saturated fat – almost 90% in fact, higher than butter and lard.

• Too much saturated fat in our diet increases our risk of high cholesterol, heart disease, and stroke.
• We should be mindful of the overall amount of saturated fat in our diet.^5,6

Grapeseed oil:

• Affordable and readily available vegetable oil which still packs a punch in nutritional value
• High in monounsaturated fats, which help lower the levels of LDL cholesterol in our blood, reducing our risk of heart disease  
• High in omega-3⁷

Palm oil:

• Widely used in food manufacturing as it’s a stable oil that can be used at high temperatures, so it is commonly used to extend the shelf life of processed food.

However, Palm Oil, like Coconut Oil, is high in saturated fat which could increase your risk of cardiovascular disease if eaten in high quantities.⁷ It’s important to check the label of the food – it’s commonly found in baked goods, confectionery, peanut, and other nut butters.

It’s clear that good quality, plant-based oils can be a great source of heart-healthy nutrients, omegas, and monounsaturated fats.

Next time you head to the grocery store, remember to check for any hidden ingredients that could be doing you harm, and pick health-boosting cooking oils to suit you and your family’s needs!

Sources

1. Healthy cooking oils 101. American Heart Association. Visited 27 July 2015.
2. Potential Synergy of Phytochemicals in Cancer Prevention: Mechanism of Action, Rui Hai Liu, The Journal of Nutrition, 2004; 134:12
3. Intake of Mediterranean foods associated with positive affect and low negative affect. Ford PA et al, Journal of psychosomatic research. 2013;74:2:142-8
4. Food sources of omega-fats. Dietitians of Canada. Visited 27 July 2015.
5. Ask the doctor: Coconut oil. Harvard Health Publications. Visited 27 July 2015.
6. Statement on Coconut Oil. Heart UK. Visited 27 July 2015.
7. Culinary Oils and their health benefits. British Nutrition Foundation. Visited 27July 2015.
8. Omega-3 Fatty Acids: An essential contribution. Harvard School of Public Health. Visited 27 July 2015.