Healthier Oils for Your Favourite Recipes
Photo source: openverse, P & Y Biofuels, Flickr
Cooking oil is one of those everyday ingredients we rarely think twice about, yet the type you choose can make a real difference to your health, especially as you get older. For many New Zealand seniors, small changes in the kitchen can support heart health, manage cholesterol, and keep meals just as delicious.
Why oil choice matters
As we age, our bodies become more sensitive to the effects of saturated fat, which is commonly found in butter, lard, and some processed oils. Choosing oils rich in unsaturated fats can help maintain healthy cholesterol levels and reduce the risk of heart disease, a leading health concern among older New Zealanders.
Good oils to consider
Extra virgin olive oil is a popular choice among nutritionists and is well suited to Kiwi kitchens. It works beautifully in salad dressings, roasted vegetables, and light sautéing. Canola oil, widely available and affordable in New Zealand supermarkets, is another heart friendly option with a mild flavour that suits baking and everyday frying. Avocado oil, though slightly pricier, has a high smoke point, making it ideal for higher heat cooking such as stir-fries.
Oils to use sparingly
Coconut oil and palm oil are high in saturated fat and should be enjoyed only occasionally. Highly processed vegetable oils, often used in packaged and fried foods, are best limited too.
Simple swaps for everyday meals
Try replacing butter with olive oil when roasting your Sunday vegetables. Use canola oil instead of lard in baking recipes like scones or pikelets. When making a classic Kiwi favourite such as fish and chips at home, consider baking with a light brushing of avocado oil rather than deep frying.
Storage tips
Keep oils in a cool, dark cupboard away from direct sunlight, as heat and light can cause them to spoil more quickly. Always check the use-by date, and give the oil a quick smell before use. A stale or rancid smell means it is time to replace it.
Everyone’s health needs are different, so it is worth having a chat with your doctor or a dietitian about which oils suit your individual circumstances, particularly if you are managing conditions like high cholesterol or diabetes.
Making thoughtful choices about the oils in your kitchen does not mean giving up the meals you love. With a few simple swaps, you can continue enjoying your favourite recipes while supporting your long-term health and wellbeing.
