Using healthy oils in your kitchen - a practical guide
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The ‘healthy fats’ mantra is now well established in both wellbeing circles and the mainstream media. Nutritionists recommend healthy cooking oils because these good fats are full of vitamins and antioxidants, protecting heart health while reducing inflammation for the benefit of our health overall. A famous example in the press is coconut oil, highly regarded for its high-heat stability. However, once you have this information on healthy fats, it can be difficult to implement the changes to your recipes and eating habits. That’s why, in this article, we present a convenient guide matching healthy oils to the delicious food you love!
Why healthy oils are vital for optimal health
Starting at ground zero for good nutrition: getting in those ‘healthy fats’, can present a challenge for the tastebuds, not to mention the disruption to an established routine of well-loved recipes. We’re here to explain why the switch to healthier oils is beneficial to many aspects of health, whilst explaining the scientific reasoning behind it.
What does 'fatty acid composition' mean?
Because saturated and monounsaturated fats are more stable when heated, they make better choices in the kitchen. Some examples are coconut oil, a saturated fat, and olive and avocado oils, which are monounsaturated — the probability of these lipids forming trans fat and free radicals is much lower.
Oils best for high-temperature cooking
Stable lipids, when used for baking and frying at high temperatures, prevent the formation of undesirable compounds.
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Avocado Oil: High smoke point (~520°F/270°C) and rich in monounsaturated fats and vitamin E
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Coconut Oil: High smoke point of about unrefined ~350°F/175°C, refined ~450°F/232°C, rich in saturated fat with antimicrobial properties.
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Ghee: High smoke point (~485°F/252°C), rich in butyrate and fat-soluble vitamins.
Proven health benefits of a diet containing healthy fats
It can make a huge difference in our health if we simply replace refined oils, such as rapeseed, sunflower, or vegetable oils, with healthy fats. In addition to cardiovascular health, skin conditions may be improved and digestion can become better regulated.
Trans fats and the lymphatic system
Trans-fatty acids in many shop-bought and baked goods are harmful to the lymphatic system because they bypass the liver's route of detoxification and enter the bloodstream from the lymphatic vessels. It can lead to a buildup of unhealthy fats in the lymphatic vessels, which can clog them up and affect heart health. This all has a negative impact on how your body absorbs nutrients and how your lymphatic system functions to remove toxins from the body.
Healthy fats keep the lymphatic system of the body healthy by reducing inflammation and boosting immune functions and detoxification. These fats also facilitate toxin removal by increasing the bioavailability of fat-soluble vitamins, namely A, D, E, and K, in order to ensure good health through a lymphatic system.
Healthy fats for healthy skin
The skin barrier needs healthy levels of fats to stay healthy and well hydrated. For example, essential fatty acids, like Omega-3 and Omega-6, contribute to a healthy skin barrier and reduce inflammatory processes. A good source is flaxseed oil, which is ideal for dressings but not suitable for cooking at very high heat (e.g. frying). Additionally, Vitamin E and other antioxidants within healthy fats such as flaxseed, protect the skin from oxidative stress and support skin repair. Olive oil is another great example of a fat rich in vitamins that can wonderfully benefit your skin, both from dietary intake and topical application.
Avoiding harmful byproducts for cardiovascular health
Keep in mind that excessive heating of oils can be bad for your health due to the formation of harmful substances like acrylamide and free radicals. Therefore, it can be said these fats improve your heart health through reduction of bad cholesterol, at the same time improving blood pressure and reducing the risk of possible heart diseases or stroke. In addition to cardiovascular health, intake of healthy fats can help to maintain brain function and lower the risk of mental health problems such as depression and anxiety.
Recommended oils for your favourite recipes
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Recipe |
Refined oil |
Healthy oil substitute |
How to use |
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Stir-fry and Curries |
Sunflower oil |
Coconut oil |
Use with or without coconut flavour; ideal for curries and stir-fries. |
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Grilling and Roasting |
Vegetable oil |
Avocado oil |
High smoke point; perfect for grilling, roasting, and frying on a lower heat. |
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Indian Dishes |
Margarine |
Ghee |
Traditionally used in Indian cuisine; rich in butyrate and vitamins. |
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Sautéing and Stews |
Rapeseed oil |
Olive oil |
Suitable for medium-heat cooking; rich in monounsaturated fats and antioxidants. |
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Baking |
Margarine |
Butter |
Provides a rich flavour; more natural than margarine. |
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Sautéing and Baking |
Generic vegetable oil |
Nut oils (almond, walnut) |
Adds a unique flavour; rich in healthy fats. |
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Salad Dressings |
Crisps |
Rapeseed oil |
Perfect for cold dishes; high in omega-3 fatty acids. |
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Seasonings |
Marinated chicken and tofu |
Hemp oil |
Adds a sweet, nutty taste; rich in omega-3 and omega-6 fatty acids. |
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Salad Dressings |
Ready prepared salad dressings |
Olive oil & balsamic vinegar |
A very classic combination; healthy fat and tangy flavour. |
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Salad Dressings |
Refined oil-based hummus |
Tahini |
A creamy alternative to ready-made dressings; made from sesame seed paste. |
Take us with you to your kitchen
We have explored practical advice to smoothly introduce healthy oils to your kitchen, discussing why beneficial fats help to give you glowing skin, a happy lymphatic system, a well-functioning cardiovascular system, along with many other long term health benefits.
Ready to upgrade your kitchen? Explore Healf for healthy cooking oils and kitchen essentials
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This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
