Olive Oil
Olive Oil has higher levels of monounsaturated fat compared to other vegetable oils.Extra Virgin Olive Oil, when consumed in moderation and as a supplement to a Mediterranean diet, has been correlated with decreased levels of heart disease and stroke.Olive Oil works best when cooking at low and mild temperatures--it is not optimal for frying foods. Extra Virgin Olive Oil is the healthiest, and least refined version of Olive Oil available, and therefore retains more nutrients than typical Olive Oil. Some good quality brands of Extra Virgin Olive Oil to try are Colavita and Lucini.
Coconut Oil
Coconut Oil is 92% saturated fat. While in recent years, it has been hailed by some as a “superfood,” or a more heart-healthy alternative to butter, there is little evidence to back up these claims. Frequent consumption of coconut oil is correlated with higher levels of LDL (bad) cholesterol, and according to Live Science, coconut oil possesses more saturated fat than the “same amount of butter or lard.” Saturated Fat solidifies at room temperature, whereas unsaturated fats, such as monounsatruated and polyunsaturated fats, remain liquid. Coconut Oil has a higher smoke point than Olive Oil, and is therefore better suited for frying foods than Olive Oil. When an oil exceeds its smoke point, the nutrients within that oil degrade, and therefore it is prudent to cook using oils according to their smoke points. Coconut oil is mild and favor, and is therefore incredibly versatile.
Canola Oil
Canola oil derives from rapeseed. Like Olive Oil, canola oil primarily consists of monounsaturated fat (62%), but it also contains a significant amount of polyunsaturated fat (32%).An advisory panel to the American Heart Association (AHA) determined that polyunsaturated fats are better for heart-health than monounsaturated fats. The AHA panel found that replacing saturated fats with polyunsaturated fats resulted in a 29% reduced risk of developing heart disease, a reduction that was lower when individuals replaced saturated fat with monounsatured fat. Canola Oil has a higher smoke point than Olive Oil, and therefore is better suited for cooking at higher temperatures. However, canola oil in the US is widely available in a very refined form, which means it comes to us relatively nutrient-starved.
Sunflower Seed Oil
Sunflower Seed Oil, in contrast to the 3 oils listed above, is predominantly made up of polyunsaturated fat (69%). Sunflower Seed Oil is rich in Vitamin E and Omega-6 fatty acids, a pro-inflammatory fatty acid. Sunflower Seed Oil, which is oft compared to Canola Oil, is mild, and contains a relatively high smoke point, which makes it conducive to all types of cooking. As Sunflower Seed Oil is high in pro-inflammatory omega-6 fatty acids, it is important to consume Sunflower Seed Oil in moderation, and balance it out by consuming foods with anti-inflammatory molecules, such as omega-3’s.
Sources:
https://time.com/5342337/best-worst-cooking-oils-for-your-health/
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils
https://www.livescience.com/59893-which-cooking-oils-are-healthiest.html
