Choosing the right oil for you.

All cooking oils are types of fats and are made up (in varying proportions) of monounsaturated, polyunsaturated and saturated fat. 

In a nutshell, mono- and poly- unsaturated fats are the most healthy for you as they are proven to help lower cholesterol and maintain heart health. They are sources of Omega 3 and 6 and monounsaturated fat is also a good source of Vitamin E (vital for normal cell growth and an antioxidant). Generally, a healthy diet would limit the amount of saturated fat as this has historically been linked to an increased risk in heart disease.

Olive Oil

Olive oil (77% mono, 9% poly, 14% saturated)

Highest   in monounsaturated. Credited with the lower heart disease and high   cholesterol rates in the Mediterranean diet. Probably   the healthiest oil option to use. A   most versatile oil, ideal for most cooking as has a neutral flavour and high   smoke point (but check the label on the bottle to get the right type of olive   oil i.e. extra virgin would ruin the flavour when used in high temperature   cooking).

Coconut Oil

Coconut oil (6% mono, 2% poly, 92% saturated)

Sesame Oil

Although a very high source   of saturated fat, as this is plant based (rather than animal fat) it is   thought to be an easily digested form of saturated fat and therefore an immediate energy source, satisfying hunger. The jury is still out so use   occasionally. This is actually solid at   room temperature (due to its high saturated fat content). It has a strong   coconutty flavour so ideal to be used in curries, cakes and other baking   recipes. It works well at lower temperatures. 

Sesame oil (40% mono, 46% poly, 14% saturated)

Sesame Oil

A balanced source of mono- & poly- unsaturated fats so a healthy choice. Good source of various vitamins and minerals so a nice addition to the diet. Good for sautéing and frying. Can have a slightly nutty taste but works well in   stir fries and oriental marinades. Maintains most of its nutrients when used   as a dressing. 

Avocado Oil

Avocado oil (70% mono, 10% poly, 20% saturated)

Sunflower Oil

Similar to olive oil but   higher source of saturated fat so use occasionally. An interesting oil for   salads and garnishes, avocado oil is also good for grilling as it can   tolerate very high temperatures.

Sunflower oil (46% mono, 36% poly, 13% saturated)

A   good source of mono- and poly- unsaturated fats although does contain   saturated fat so use occasionally. A good substitute for vegetable oil as, from a cooking perspective, it has   similar properties (flavourless, high temperature tolerance) but has a   shorter shelf life in your store cupboard. 

Vegetable Oil

Vegetable oil (48% mono, 33% poly, 18% saturated)

A good source of mono- and   poly- unsaturated fats although does contain saturated fat so use   occasionally. Suitable for frying and deep   frying as it has a high smoke point and no flavour. Try to use olive oil   where possible but this oil is best if you are deep frying (which is of   course something to do very rarely in a healthy kitchen).