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In the vast array of oils available on supermarket shelves, one can find everything from affordable sunflower and vegetable oils to more expensive options like olive, avocado, and coconut oils, all boasting various health benefits. The ongoing nutritional debate surrounding oils and fats necessitates a closer look at the different types of fat contained in these products. It is important to note that not all fats function the same way in the body – while some fats raise cholesterol levels, others actually help lower it.
Cholesterol, a natural fatty substance produced in the liver and present in certain foods, has a significant impact on health. Excessive levels of bad cholesterol can result in the accumulation of fatty deposits within blood vessel walls, leading to narrowing or blockages. The multitude of conflicting messages regarding which oils to choose can be overwhelming for consumers. Professor Nita Forouhi, an expert in Population Health and Nutrition at the University of Cambridge, stresses that there is no single oil that guarantees optimal health. In a recent interview with the BBC’s Sliced Bread podcast, she debunked three common myths surrounding cooking oils.
The first myth revolves around the belief that vegetable and sunflower oils are unsuitable due to claims of being ultra-processed and causing inflammation that can harm cardiovascular health. However, Forouhi highlights that these oils actually contain low levels of unhealthy saturated fats (about 5-10%) and are rich in beneficial mono- and polyunsaturated fats. These polyunsaturated fats, including omega-3 and omega-6, are crucial for brain and heart health. Additionally, at an average cost of £2 per liter in most stores, vegetable and sunflower oils present a budget-friendly option for home cooking.
The second myth addresses the negative stigma attached to margarine, a product once deemed unhealthy due to its high trans fat content. However, modern margarines now contain minimal trans fats, making them a viable component of a healthy diet that can aid in reducing bad cholesterol levels. Butter, while not entirely off-limits, can be replaced with oil on occasion to decrease saturated fat intake. UK health guidelines recommend limiting saturated fat consumption to less than 10% of daily calorie intake, a target that is easier to achieve by cooking with oil instead of butter
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