Having high cholesterol does not necessarily mean giving up cooking oil. However, the type of oil used regularly can influence heart health, particularly because different oils contain varying amounts of saturated and unsaturated fats. Oils rich in monounsaturated and polyunsaturated fats may be preferable to those high in saturated fat, especially when consumed as part of a balanced diet and in moderate quantities.

Extra virgin olive oil is one option often recommended for heart-conscious cooking because it contains monounsaturated fats and plant compounds called polyphenols. It can be used for salad dressings, vegetables and light sautéing. Avocado oil is another source of monounsaturated fats and vitamin E. Its relatively neutral flavour and suitability for different cooking methods make it useful for sautéing, roasting, stir-frying, baking and dressings.

Flaxseed oil is particularly notable for its alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. It can be added to prepared foods or used in salad dressings, but it is generally not recommended for high-heat cooking. Walnut oil is another option containing omega-3 fatty acids, polyphenols and antioxidants. It is better suited to dressings, dips and preparations where the oil does not need to be exposed to high temperatures.

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Canola oil can also be considered for everyday use because it is relatively low in saturated fat and contains monounsaturated fats and omega-3 fatty acids. It can be used for cooking, sautéing, baking and grilling. Sesame oil contains compounds such as sesamol and sesamin and can add both flavour and antioxidants to meals. It works particularly well in dressings, dips and dishes where its distinctive taste complements the food.

Coconut oil requires greater moderation because, despite containing medium-chain triglycerides and potentially raising HDL, it is high in saturated fat and can also increase LDL cholesterol. Peanut oil, meanwhile, contains substantial monounsaturated fat and vitamin E and can be used for sautéing, grilling and stir-frying. High-oleic sunflower oil contains a greater proportion of monounsaturated fat than conventional varieties and may be a more suitable option when replacing oils that are high in saturated fat.

Ultimately, the choice of cooking oil should be considered alongside the overall diet rather than as a standalone solution for managing cholesterol. Portion size also matters because all cooking oils are calorie-dense. Experts generally advise avoiding the repeated heating or reuse of cooking oil. People with high cholesterol should also consider their individual health profile and dietary requirements and consult a doctor or qualified nutrition professional before making significant changes to their diet.

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