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Myth: Coconut oil is good for you.
Unfortunately, this is not true at all. Coconut oil is a saturated fat and studies show that it does raise cholesterol levels. Coconut oil has been everywhere in the last few years, and you could be forgiven for thinking that it was a good oil to use. Like any oil, a little now and again will be fine but it should not be used as your main cooking oil.
Myth: Butter is good for you.
We all wish this one was true! But, like coconut oil, butter is high in saturated fat and is linked with higher cholesterol and more heart disease. Some of the myths around butter are down to concerns about emulsifiers in spreads. Some studies are suggesting that some emulsifiers may not be good for us but much more research is needed. Even if it does turn out to be a problem, the solution is not to switch back to butter – maybe just use less overall?
Myth: Olive oil is dangerous to cook with
Olive oil, like any oil, becomes damaged when you cook with it at high temperatures. This is usually the level where you can see the oil start to smoke. Once an oil reaches smoking point, there are changes in the oil that make it less healthy for you. This is true for any oil, including olive oil. The myth comes from the fact that extra-virgin olive oil will hit smoke point at a slightly lower temperature than some other oils. However, cooking destroys all the lovely benefits of extra-virgin olive oil so you shouldn’t cook with it anyway. Save your extra-virgin olive oil for your salads and cook with the standard (yellow) olive oil, which is perfectly safe to use.
What are the best types of oil to use?
Olive oil is high in healthy monounsaturated fats. These fats do not affect cholesterol levels so if you do have high cholesterol, this is a good type of oil to use. Extra-virgin olive oil has lots of antioxidants. These are special substances that help to protect your body from internal damage. This internal damage can come from just normal day-to-day wear and tear, as our bodies go along. Over time this damage can build up in places like arteries and lead to heart attacks and strokes. Fruit and vegetables are the best places to get antioxidants and extra-virgin olive oil is a good source too. Use a little on salads.
Rapeseed oil is also high in monounsaturated fats. It also has the omega-3 ALA which helps to lower cholesterol. You can use rapeseed oil in all kinds of cooking – but remember: still in small amounts.
Sunflower oil is rich in polyunsaturated fats that help to lower cholesterol. Use small amounts in cooking or in salad dressings.
Too much of a good thing
Your body needs a certain amount of fat every day. You use it to make all of your hormones as well as healthy skin and hair and as an insulator. So, it is a bad idea to cut out fat or go fat-free for everything. On the other hand, eating a lot of fat can contribute to extra weight as well as higher risk of heart disease and stroke. So, even with healthy oils, remember to keep it to small amounts.
Managing your fat
- Limit cakes, biscuits and pastries as we use saturated fat to make these.
- Limit very processed meats like sausages, black and white pudding, chorizo and salami as these are also very high in saturated fat.
- Limit how much butter and cream you add to food. These do taste great, but you would be surprised how much saturated fat you can add with them. Less is better.
- When you are cooking, always measure out your oil using a dessertspoon. If you are making a Bolognese, 1 dessertspoon is plenty to soften onions etc. Do not pour directly from the bottle as you will add more than you think!
- Do add some healthy fats – oily fish are rich in the omega=3 fats EPA and DHA. These important omega-3s reduce your risk of heart disease and they are good for your brain too. Aim to have oily fish once or twice a week.
- Add nuts and seeds. Nuts and seeds are sources of healthy monounsaturated fat as well as the omega-3 ALA. These help to lower cholesterol in small amounts. Add 1-2 dessertspoons of seeds to yoghurt and breakfast cereals or snack on a small handful of almonds, hazelnuts or pecan nuts.
