Choosing the right fats

Fats have been vilified for a long time, but in small quantities, the right fats play a crucial role in your health.

Fat is needed to absorb fat soluble vitamins, A, D, E and K, which are important for health immune function and bone health. Certain fats are used in the production of hormones and protect against inflammation and is a key part on the structure of cells in our bodies. Most fats are a benefit to your health and should be included in your diet but be careful to use them correctly – some are healthier for cooking, and some should only be used for dressings, or at room temperature.

Two things to consider:

The type of fat
Dietary fats are put into categories based on their structure. Most contain a mix of different types but will be grouped according to the predominant fat.

Polyunsaturated fats such as sunflower, fish oils, canola oil are liquid at room temperature and generally regarded as healthier, but care should be taken when using for cooking as high temperatures can alter their structure, making them harmful. These are better used uncooked for salad dressings or finishing oils. Omega 3 oils found in fish, nuts and seeds are essential to include in your diet.

Monounsaturated fats, such as olive oil and avocado oil are considered a healthy option, with studies showing they reduce blood pressure and cardiovascular risk.

Saturated fats are found mostly from animal sources, but some plant foods contain smaller amounts. It’s recommended to have only small amounts of saturated fats in your diet.

Level of processing or refinement
Many fats are processed to provide a longer shelf life or to change their structure, so they are easier to use, as is the case with margarine. Processing can change the shape and function of fats, and transform healthy, liquid oils to more solid, less-healthy alternatives. Aim for unprocessed, unrefined oils and fats whenever possible.

Type of oil	What is it	When to use it	Things to be aware of
Olive oil	A monounsaturated fat, associated with cardiovascular benefits.	Good for cooking at low to moderate heats.
Avocado oil	A monounsaturated fat linked to heart health and healthy blood lipids.	Unrefined avocado oil is great for cooking at high temperatures.
Omega 3	Polyunsaturated oil high in omega 3 fats, which are highly linked to improved cardiovascular health, eye health and anti-inflammatory.	Found in oily fish, canola oil, nuts and seeds, these are essential to include in your diet as your body can’t produce them.	Heat processing can damage these fats so they should not be used for cooking.
Vegetable oils	These polyunsaturated oils, such as canola, corn and soybean have been highly processed for a longer shelf life. With higher omega 6 and lower omega 3, these fats contribute to inflammation and heart disease.		These are prone to oxidation and damage when exposed to extreme heat, so try to avoid.
Palm oil	A saturated fat which has been shown to increase heart disease. Used heavily in food production, it has contributed to deforestation.	Best to avoid when possible.	One to look out for in the ingredients list in food. High quantities are unhealthy and bad for the environment.
Flax oil	A polyunsaturated fat, high in omega 3 and used for health benefits.	This is best used for salads and finishing.	This has a low smoking point, so should not be used for cooking.
Sesame oil	A highly flavourful mono-unsaturated oil used in Asian cooking. It’s a healthy mono-unsaturated fat that also provides antioxidants.	This has a high smoke point so is useful for high-temperature cooking such as frying.
Butter	Butter contains vitamins A, D, E and K2, but due to being a saturated fat, it has been linked to high LDL cholesterol (the bad one). Should be used moderately.	This is better used at room or low temperatures such as for baking.	A low smoke point so not healthy to cook at high temperatures.
Trans fats	Shown in labels as hydrogenated oils, these are highly processed and are linked to raised cholesterol and heart disease.	Avoid whenever possible.	Check labels for hydrogenated fats and aim to eliminate or reduce in your diet.
Sunflower oil	This is an polyunsaturated fat that has been linked to cardiovascular and immune health.	Use in moderation, it's high omega 6 levels can have a negative effect on health.	Don't use for high temperature cooking such as frying.