Fat has had a bad name for a long time. Yet some fats are good for us, and the oil in your pantry makes a real difference. The Heart Foundation says the type of fat you eat matters more than the total amount. That is useful news for anyone who enjoys cooking.

This guide explains the main types of fat and where they are found. It then looks at which cooking oils to reach for and which to use less often. The advice comes from the Heart Foundation of Australia. There are also some simple ways to cook with less saturated fat at home.

The four main types of fat

The Heart Foundation groups dietary fats into four main types. These are monounsaturated, polyunsaturated, saturated and trans fats. Polyunsaturated fats include both omega 3 and omega 6 fats. The type of fat affects blood cholesterol and heart health.

Unsaturated fats

Monounsaturated and polyunsaturated fats are the healthier fats. The Heart Foundation says they can improve cholesterol levels, lower blood pressure and reduce inflammation. Monounsaturated fats are found in avocados, nuts, seeds and olive oil. Polyunsaturated fats are found in oily fish, flaxseeds, walnuts and oils such as canola and sunflower.

Saturated and trans fats

Saturated and trans fats can raise cholesterol and the risk of heart disease. The Heart Foundation lists butter, coconut oil, palm oil, fatty cuts of meat and chicken skin as sources of saturated fat. Processed meats, cream, cheese, cakes, pastries and many takeaway foods are also on the list. Trans fats are found in deep fried foods, some baked goods and processed snacks.

Of all the fats, the Heart Foundation says trans fats are the most harmful. They raise LDL cholesterol, which is often called bad cholesterol. Products made with hydrogenated oils can contain them. Checking labels and avoiding hydrogenated oils is one way to cut back.

Choosing a cooking oil

Walk down the oil aisle and the choice can seem endless. The Heart Foundation keeps it simple. Its recommended oils are extra virgin olive oil, canola oil, sunflower oil, peanut oil and avocado oil. It describes these oils as suitable for most types of cooking.

Extra virgin olive oil is minimally processed. The Heart Foundation says it contains nutrients that are good for the heart. That makes it a good pick if you prefer less processed oils. It works well in dressings, roasting and everyday pan cooking.

Seed oils such as canola, sunflower, soybean and safflower have attracted plenty of online criticism. The Heart Foundation says claims that they are toxic or cause inflammation are not supported by scientific evidence. These oils are high in polyunsaturated and monounsaturated fats. The Heart Foundation recommends them for cooking and dressings.

What about coconut oil and butter?

Coconut oil has a healthy image, but the numbers tell a different story. The Heart Foundation says coconut oil is around 90% saturated fat. It also raises LDL cholesterol. The Heart Foundation recommends using oils high in unsaturated fats instead.

Butter and palm oil are on the same list of fats to limit. That does not mean you can never use them. It means choosing a healthier oil most of the time. The Heart Foundation stresses that your overall pattern of eating matters more than any single food.

There are easy swaps for butter on bread and toast. The Heart Foundation suggests avocado, tahini, nut butters or a margarine made from healthy oils. Mashed avocado on wholegrain toast is a simple start to the day. A thin layer of tahini works well under roast vegetables in a sandwich.

Cooking with healthier fats at home

A few habits in the kitchen can lower the saturated fat in your meals. Trim visible fat from meat before you cook it. Remove the skin from chicken. Use a small amount of a healthy oil rather than butter to brown onions or vegetables.

The Heart Foundation suggests eating seafood two to three times a week. Oily fish such as salmon and sardines are a good source of omega 3 fats. A tray of fish with vegetables and a drizzle of olive oil is an easy weeknight meal. Our ideas for light summer meals include plenty of fresh options that suit this style of cooking.

Legumes are another useful swap. The Heart Foundation suggests including beans, lentils or chickpeas in at least two meals a week. It also suggests replacing processed meats with tuna, eggs, legumes or lean meats. Our guide on how to eat less meat has practical ideas for making that change.

Stir fries are a natural fit for healthy oils. A splash of canola or peanut oil in a hot pan is all you need. Add plenty of vegetables and some tofu or lean meat. Finish with a handful of nuts. For a lighter base, try one of our ideas for using kelp noodles in place of fried noodles.

Soups and stews can be made with very little added fat. Brown your vegetables in a spoonful of olive oil and let a good stock do the rest. Skim any fat that rises to the top as the pot cools. Our article on broths in winter explains why a homemade stock is worth the time.

Nuts, seeds and snacks

Nuts and seeds are an easy way to add healthy fats. The Heart Foundation suggests a handful of unsalted nuts, about 30g, each day. Sprinkle seeds over salads or porridge for crunch. Keep a jar of unsalted nuts handy for snacks.

At the same time, the Heart Foundation suggests eating fewer biscuits, pastries, pizza and deep fried takeaway. These foods are common sources of saturated and trans fats. Cooking more meals at home gives you control over the oil you use. Over time those small choices add up.

Frequently asked questions

Which oil is best for everyday cooking?

The Heart Foundation recommends extra virgin olive oil, canola oil, sunflower oil, peanut oil and avocado oil. It says these oils suit most types of cooking. Choose the one that best fits the flavour of the dish.

Is coconut oil healthy?

The Heart Foundation says coconut oil is around 90% saturated fat and raises LDL cholesterol. It recommends oils high in unsaturated fats instead. Coconut oil is best kept as an occasional choice.

Are seed oils bad for you?

The Heart Foundation says claims that seed oils are toxic or cause inflammation are not supported by scientific evidence. Oils such as canola and sunflower are high in unsaturated fats. The Heart Foundation recommends them for cooking and dressings.

Do I need to cut out fat altogether?

No. The Heart Foundation says the type of fat matters more than the total amount. Swapping saturated fats for unsaturated fats is the main goal. Some fats play an important part in keeping your heart healthy.

You can read more in the Heart Foundation guide to fats, oils and heart health. Its article on seed oils and coconut oil covers the common myths in more detail. Both are good references when you are planning meals for the week.

This article is general information only and is not medical advice. Please speak with your doctor, an accredited practising dietitian or another qualified health professional about your own diet and health.