KUWAIT CITY, Nov 13: Experts advise using sunflower or vegetable oil for cooking and reserving olive oil for salads and drizzling, as not all oils are suitable for high-temperature frying, according to nutrition specialists.

Supermarket shelves are filled with a variety of cooking oils, from budget sunflower and vegetable oils to pricier olive, avocado, and coconut oils marketed for health benefits. Nutritionists say understanding the types of fat in oils is key, as some fats raise cholesterol while others help lower it.

Cholesterol, a fatty substance produced by the liver and found in some foods, can build up inside blood vessels, increasing the risk of heart disease.

Nita Forouhi, Professor of Population Health and Nutrition at the University of Cambridge, told the BBC’s Sliced Bread podcast that no single oil is a “magic key” to health and debunked common myths about cooking oils.

Vegetable and sunflower oils are safe, affordable options

Rapeseed (commonly sold as vegetable oil) and sunflower oils are often criticized as ultra-processed or inflammatory, but research does not support these claims. They contain only 5–10% saturated fats and are high in healthier mono- and polyunsaturated fats, including omega-3 and omega-6, essential for heart and brain health.

Forouhi said these oils are “absolutely good for us” and can reduce disease risk when used instead of butter, lard, or ghee. With prices around £2 per litre, they are also budget-friendly for everyday cooking.

Margarine can reduce bad cholesterol

Margarine has historically been linked to harmful trans fats, but modern products contain close to zero trans fats. Forouhi said it can be part of a healthy diet and help lower bad cholesterol. Butter is also acceptable in moderation, though she recommends sometimes swapping it for oil to reduce saturated fat intake. UK health guidelines advise keeping saturated fat below 10% of daily calories.

Olive oil is best for low-heat cooking

Extra virgin olive oil, rich in antioxidants, is not ideal for deep frying due to its low smoke point, which can cause fats to break down and produce unpleasant compounds. Restaurateur Tim Hayward uses basic olive oil for shallow frying but recommends vegetable or sunflower oil for deep frying, such as for chips or battered fish, which can withstand higher temperatures. Some studies indicate that overheating oils above their smoke point can release toxic by-products, though Forouhi noted this is uncommon in home cooking.

Choosing oils for different uses

Forouhi offered practical guidance:

She emphasized that overall diet quality matters more than obsessing over a single oil. “Go with what tastes good, fits your budget, and experiment with oils that provide some health benefits,” she said.