Healthy Oils for a Healthy Heart

Cooking oils are a source of fat, and not all fats are bad. In fact, your body needs some fat for energy, to help absorb vitamins, and to keep your organs healthy. There are different types of fat in oils, and some are more nutritious than others.

So, how do you know which oils to use? The key is understanding the types of fats they contain – and making small changes that can make a big difference to your long-term health.

Why the fat source in oils matter;

The main fats in cooking oils are monounsaturated fats, polyunsaturated fats, and saturated fats:

• Monounsaturated fats help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
• Polyunsaturated fats, such as omega 6 fats, are also important, but too much of them may cause inflammation and can lower your healthy cholesterol.
• Saturated fats, when eaten in excess, will raise LDL cholesterol, lower our heart healthy HDL cholesterol and increase the risk of heart disease.

For most people, focusing on a cooking oil that is made predominantly from monounsaturated fats will help keep our heart, cholesterol and blood vessels healthy.

Olive Oil

When it comes to monounsaturated fat sources, extra virgin olive oil is the most well-known. It’s the oil at the heart of the Mediterranean diet, which has been widely studied for its benefits in reducing heart disease, stroke, and even improving brain health.

Research shows that olive oil:

• Lowers unhealthy cholesterol (LDL)
• Increases healthy cholesterol (HDL)
• Contains antioxidants and anti-inflammatory compounds called polyphenols
• Supports blood vessel health and may help reduce blood pressure

Many people worry that you can’t cook with olive oil, but this is a common myth. Extra virgin olive oil is safe for cooking, even at moderate to high temperatures like sautéing or roasting. It has a higher smoke point than many people think, and with the likes of extra virgin olive oil the high antioxidants present in it help to protect it during cooking.

However, the price of olive oil, particularly extra virgin can be expensive. Thankfully, there are other affordable oils available in supermarkets that are also high in monounsaturated fats and good for your heart.

Other monounsaturated fats

• Canola oil: A low cost, neutral flavoured oil that’s also rich in omega-3 fats. It’s great for frying, baking or stir-frying.
• High-oleic sunflower oil: This just means it has a higher concentration of oleic acid (a monounsaturated fat) present in it. Look for this on the label or aim for a sunflower oil with a high percentage of monounsaturated fat per 100g.
• Avocado oil: Another monounsaturated rich oil, although it is often more expensive. It is useful for very high heat cooking, as it has a high smoke point.
• Peanut Oil: this can give a delicious nutty flavour to stir-fry or Asian dishes.

When choosing oil, read the label and look for oils that are low in saturated fat and high in monounsaturated fat. Avoid oils that have been heavily processed or hydrogenated (heated to very high temperatures), as they may contain trans fats which are harmful to heart health.

On the ingredients list avoid oils that list:

• Hydrogenated vegetable oil
• Partially hydrogenated oil or
• Shortening

These ingredients are an indication that the oil may be highly processed and less nutritious, especially if used in large amounts.

Be careful of portion size

Even though heart healthy oils like olive and canola are good for you, all fats, whether healthy or not are still high in kilojoules. One tablespoon of oil (any variety) contains about 600 kilojoules or 150 calories.

If we use too much oil when cooking, it can lead to excess energy intake, which over time may cause weight gain. Carrying extra weight increases the risk of heart disease, type 2 diabetes, and high blood pressure. If you are already living with diabetes, excess abdominal weight gain can lead to insulin resistance, making it more difficult to manage blood glucose levels.

Here are some simple tips when using oils in cooking:

• Measure your oil: Instead of pouring straight from the bottle, use a spoon or oil spray. It helps you control how much you're using.
• Cook with less oil: Try roasting, steaming, grilling or using a non-stick pan where you can.
• Use oil as a flavouring, not the main ingredient: A drizzle of olive oil over roast vegetables or a salad goes a long way.
• Watch out for hidden oils: Processed foods, takeaway, and baked goods often contain oils that add up quickly without you noticing.

Remember, it’s not just the type of oil that matters, but also the total amount you use.

In Summary:

Swapping your cooking oil is one of the easiest ways to protect your heart. Choosing oils high in monounsaturated fats, like extra virgin olive oil or canola oil, can help balance your cholesterol and reduce the risk of heart disease.

However, even healthy oils need to be used in moderation. Be mindful of portion size.

If you would like individualised advice, on your diabetes, cholesterol or general health, you can book an appointment with one of our accredited practicing dietitians here or by calling 1300 153 123.