How to pick the healthiest cooking oil for every dish and method

**Not all fats behave the same way in the body. Some increase cholesterol, others help reduce it. With so much contradictory information emerging over time, knowing what to choose when preparing meals can become confusing.**

**Sunflower and vegetable oil are good options for cooking**

Oils like vegetable or sunflower have been criticized for being ultra-processed or potentially inflammatory.

But the truth is they contain only 5 to 10% of saturated fats (the 'less healthy' ones) and are rich in monounsaturated and polyunsaturated fats, including omega 3 and omega 6, which are essential for the brain and heart, explains Nita Forouhi, professor of Population Health and Nutrition at the University of Cambridge, to the BBC.

According to the professor, these oils are 'good', especially when used in place of fats like butter or lard, which are rich in saturated fats.

Moreover, they are an economical option for home cooking.

**Margarine may help reduce 'bad' cholesterol**

For years, margarine was seen as a product to avoid, partly because it contained harmful fats. However, modern margarines now have 'almost zero' of these fats, and can even help reduce LDL cholesterol (the 'bad'), highlights Nita Forouhi.

This doesn't mean that butter is forbidden.

**Is olive oil not good for frying? It depends on the type**

Each oil reacts differently to heat. For example, extra virgin olive oil is rich in antioxidants and beneficial compounds and **burns easily when it's very hot**, so it's more suitable for dressing salads or finishing dishes, rather than for frying.

For instance, for frying like french fries or breaded foods, the professor recommends using sunflower or vegetable oil, which withstand higher temperatures.

* *****Drinking a 'shot' of special olive oil may help high-level athletes*****

**So, what should you use in the end?**

In general, Nita Forouhi emphasizes that:

* **For daily use:** sunflower or vegetable oil * **For salads or finishing dishes:** extra virgin olive oil, for its rich flavor and health benefits. * **For frying:** oils with a high smoke point, like sunflower or vegetable oil. * **For variety of flavor:** oils like coconut or avocado oil are interesting for cold dishes, despite not having the same benefits as olive oil.