Oil Is Healthy—If You Pick the Right Type

Despite its bad reputation, fat is a necessary part of your diet.

Check the Label

• Liquid vegetable oil should be ingredient #1
• Saturated fat should be under 2 grams

For most people, 20-30 percent of daily calories should come from fat, says registered dietitian Jennifer Netzel of Lehigh Valley Hospital and Health Network. But the source matters—and where fat is concerned, the less solid, the better.

If you’re in the habit of using oil rather than shortening or butter, congratulations. By opting for a fat source that’s liquid at room temperature, you’re avoiding the high saturated fat and trans fat content in the solid spreads.

Most oils are derived from plant rather than animal sources, making them abundant in heart-healthy unsaturated fats. Both mono- and polyunsaturated fats have been shown to lower total cholesterol (unlike saturated and trans fats, which raise it). Monounsaturated fats, found in olive, canola and nut oil, also raise good (HDL) cholesterol.

Just don’t assume that all oils will pave your way to heart health, Netzel says. Tropical oils—coconut, palm and palm kernel—have high levels of saturated fats and less of the healthy varieties. These oils tend to hide in many commercial baked goods and snack foods, so check ingredient lists.

When shopping for oils, here’s a two-part test: look for liquid vegetable oil as the first ingredient, and check fat content. The oil you buy should contain no more than 2 grams of saturated fat per serving. The tropical oils pass the first part of the test but fail the second.

A final nutritional tip: Build a variety of healthy fat sources into your diet. It’s not simply a matter of choosing between sunflower or soybean oil. Before they were in jars, oils were in plants—so enjoy the plants in all their various forms. Toss olives or avocado slices into your salad; enjoy a peanut butter sandwich or a handful of almonds. And don’t forget fish: oily fish like salmon and tuna provide omega-3 fatty acids, some of the few nonplant sources of healthy fat.

Want to Know More about fat content in various oils? For a detailed chart, click here.

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