Which Cooking Oil Is Best for Your Heart?

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Choosing a cooking oil may seem like a small decision, but over the years it can make a real difference to your heart health. For many New Zealand seniors, the supermarket aisle offers a bewildering range of bottles. Here is a simple guide to help you choose well.

Why the type of oil matters

Oils contain different kinds of fat. Saturated fats, found in butter, lard, coconut oil and palm oil, can raise LDL cholesterol, often called the “bad” cholesterol. Unsaturated fats, found in most plant oils, can help lower it when they replace saturated fats in your diet. Keeping cholesterol in check is one of the key ways to look after your heart as you age.

Good everyday choices

Olive oil is a favourite for good reason. It is rich in monounsaturated fat and antioxidants, and it works well for light frying, roasting and drizzling over salads. Extra virgin olive oil has the most flavour and is lovely over vegetables or fish.

Canola oil is widely available in New Zealand, affordable and mild in taste. It contains monounsaturated fat and some omega-3, making it a handy all-rounder for baking and stir-frying.

Sunflower oil, rice bran oil and avocado oil are also good options. Rice bran and avocado oil handle higher heat well, which suits pan frying and roasting. Heart health organisations in New Zealand, including the Heart Foundation, encourage using these types of oils in place of butter and other solid fats.

Oils to enjoy less often

Coconut oil is popular, but it is very high in saturated fat, so it is best kept for occasional use. Butter, ghee, dripping and palm oil fall into the same group. You do not have to ban them entirely, but they should not be your everyday go-to.

Simple tips for the kitchen

Measure your oil instead of pouring freely, as all oils are high in energy. A teaspoon or two is often enough for a pan. Store bottles in a cool, dark cupboard so they stay fresh. Try baking, steaming, grilling or air frying more often, as these methods need little or no oil at all.

Remember that no single oil is a magic fix. Your heart benefits most from an overall pattern of eating that includes plenty of vegetables, fruit, whole grains, fish, nuts and legumes, along with regular movement.

If you have high cholesterol, heart disease or diabetes, or you take regular medication, talk with your GP or a registered dietitian before making big changes. This article offers general information only and is not personal medical advice.