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The good oil

The good oil

Hear the word fat and you may be inclined to think of blocks of lard, or artery-clogging oils to fry your chips in. But actually, not all fat is bad, and there are some really beneficial oils that can make your cooking much healthier and far tastier.

Coconut Oil

This is the champion of oils. Because more than 90 per cent of the fatty acids in coconut oil are saturated, it makes it pretty heat resistant. The oil actually goes solid at room temperature and it has hugely powerful health benefits. High in Lauric Acid, it can improve cholesterol and help kill bacteria, and the fats in coconut oil can help boost the metabolism and increase feelings of fullness. You can cook at high heats with coconut oil, so it’s great for curries and stir fries – unless of course you don’t want the taste of coconut running through it!


Saturated fats have been demonised a lot for being unhealthy, but actually it’s now shown that its the processed stuff that’s really bad. Butter is actually not as bad as we may previously have thought, and it contains vitamins A, E and K2. Another benefit of butter is that is contains CLA – Conjugated Linoleic Acid and butyrate. CLA can lower body fat and butyrate can improve gut health.

Olive Oil

The benefits of olive oil have been well-documented, and is believed to be key in a healthy heart diet. Olive oil can raise HDL (the good) cholesterol and lower the amount of oxidized LDL (the bad) cholesterol circulating in your bloodstream. Make sure to choose quality Extra Virgin Olive Oil, which has far more nutrients and antioxidants than the refined type. It also tastes much better. Reach for the olive oil for your everyday cooking and anything Mediterranean, with tomatoes, basil, fish and meat. Also, use it to drizzle over salads and make dressings with. Think pesto, hummus and other dips.

Avocado oil

The avocado itself is a superfood, so it goes without saying that the oil is pretty good too. The composition of avocado oil is similar to that of olive oil. It is primarily monounsaturated, with some saturated and polyunsaturated mixed in. You can cook with it, or use it cold.

Fish Oil

Fish oil is a brilliant way to get Omega-3 fatty acids, the best being cod liver oil which is also rich in vitamin D3. However, despite its benefits when taken as a supplement you should never cook with it.

Flax oil

This is the plant-based version of fish oil, containing Omega-3 fatty acids. If you’re not vegan, fish oil is still the best way to get your Omega-3, but flax is a good alternative for those who don’t eat fish. Again, due to the high amount of polyunsaturated fats within flax oil, it shouldn’t be used for cooking.

Nut Oils and Peanut Oil

Although a poor choice for cooking with, due to the high levels of polyunsaturated fats, nut oils can taste delicious as dressings. The one exception is macadamia nut oil which can be used in medium or low-heat cooking due to it being mostly monounsaturated fat.

Hydrogenated oils

Anything partially hydrogenated should be avoided – such as soybean oil – as partially hydrogenated oils contain trans fats which are the least healthy fats we can consume. They are basically used to preserve food for longer and are not a good choice for cooking.

Palm oil

There is some consternation over the harvesting of palm oil as it has been suggested that it is part of the cause of major deforestation and climate change. Palm oil is found in many processed foods and contains high ratio of saturated fat. Studies show that palm oil may raise the risk of heart disease.


the author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.