A couple years ago, I started cooking with coconut oil because I heard it was more heart healthy (thanks, Daddy!)  It isn’t unheard of for different studies on the matter of ‘good’ and ‘bad’ oils to pop up every now and again in magazines and online. So, I figure it warrants a little research. In order to try to establish which oils and fats are healthier, you’ve got to understand that there are different categories of fats, and that “good fat” does exist.

Trans Fats

Many of us are familiar with this type since now “NO TRANS FATS” seems to be plastered all over our favorite (fattiest) foods.  They aren’t naturally occurring in large amounts and wreak havoc on cholesterol.  They increase your LDL, which is the bad cholesterol, and lower your good cholesterol, known as HDL.  According to the American Heart Association, this, in turn, increases your chances of heart disease, stroke and even diabetes.  The AHA recommends that your daily intake of trans fat be less than 1%.  Some products will declare that they are free of trans fats, but when you check the ingredient list, BAM!  Do you see “hydrogenated” or “partially hydrogenated oils?”  That’s another name for trans fat!

Saturated Fats

Diets high in saturated fats are linked to a slew of chronic illness, including heart disease, hypertension, diabetes.  With its artery-clogging abilities, it can impede the flow of blood.  If it does this in the heart or brain, it can mean a heart attack or stroke.  Saturated fats are largely occurring in meats, such as fatty beef, pork, etc.  Many baked and fried foods contain these fats as well. 

Monosaturated Fats

As far as fats go, this class is definitely better than saturated and transfats. Unlike the previous two, monosaturated fats can lower bad cholesterol and increase good.  Because of this, it can be used to replace the other two in our diet.  Oils like canola, olive and sesame are high in monsaturated fats.  Foods like peanut butter and avocados are higher in monosaturated fats as well.

Polyunsaturated Fats

This class of fats is considered to be healthier than trans and saturated and is linked to lowering bad cholesterol and improving the good.  Fish like salmon, herring, sardines and mackerel are good sources of this. Omega-6 and omega-3 are also included here and are important in brain function and normal body growth and development.

Thanks to the Cleveland Clinic, here are a couple tables to put things in perspective and give you some ideas. It notes the percentage of Monosaturated, polysaturated and saturated fats. Hope you find it helpful!

High Smoke Point Oils

Better for frying and browning.

Medium Smoke Point Oils

Best for sautéing and baking at low-heat

Medium-High Smoke Point Oils

Good for stir-frying and baking

As always, if you have any questions or concerns, run it by your healthcare provider, and see what they s/he has to say. They are familiar with you and your medical history, and can provide great advice as to how to take the best possible care of your body.

Shari Grant is a Registered Nurse in South Florida, where she was raised in a (very!) Jamaican home. Some of the loves of her life are words (both reading and writing them) and missions work. She enjoys spending time with friends and family while living for a good laugh - one that makes her belly ache and her eyes water. Her bottom line goal in life is to make the Lord smile and maybe even serve Him up a chuckle from time to time, too.