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Grocery store shelves are stocked with various cooking oils, from budget-friendly sunflower oil to premium coconut oils which promise health benefits.

Fats and oils have for years been at the heart of nutritional discussions, and to understand why this is important, it helps to look at the various kinds of fat they contain.

Not all fats act similarly in the body—certain ones increase blood cholesterol while others assist in reducing it.

This fatty substance is a natural lipid produced in the liver and can also be found in certain food items we consume. An excess of LDL cholesterol can result in a accumulation of plaque inside the linings of arteries, leading to them to become narrowed or blocked.

With so many changing messages, determining which oil to pick can often feel confusing.

As stated by a Expert of Public Health and Dietetics, no single oil holds the magic key to health, and she debunks three widespread myths about kitchen oils.

1. Choose Vegetable Oil for Everyday Cooking

Rapeseed oil and sunflower-based oils often get bad press, with some claiming they are ultra-processed and can lead to inflammatory responses that could harm cardiovascular health.

However, there isn't evidence to back this up.

Actually, these oils have a low amount—five to ten percent—of unhealthy saturated fats and are high in more beneficial unsaturated fats. These fats, such as omega-3 and omega-6, are vital for brain and cardiovascular health.

The professor says that these oils are "absolutely beneficial for health."

She explains that they can provide a reduction in health risks "when saturated fats like lard or ghee are substituted with these oils."

At around two pounds per liter in many grocery stores, it's also a more economical choice for home cooking.

Second: Spreadable Fats Can Help Reduce LDL Cholesterol

Margarine has had a poor image for years, and most people believe we should steer clear.

That's because it used to contain damaging trans fats that are strongly linked with heart disease, but contemporary margarines "contain nearly zero amounts harmful trans fats," according to the nutrition professor. "Therefore it can in fact be part of a healthy diet and reduce the LDL levels."

Dairy butter also is not forbidden entirely. "If you love butter, for instance on your toast, certainly have it," says the professor.

You can employ either spread and dairy butter for cooking, but she suggests sometimes replacing them for cooking oil as an alternative, which has less saturated fatty content.

UK health guidelines advise maintaining your saturated fat consumption below 10% of calories, and this is easier to do if you're using oil to prepare meals instead of butter.

Third: Extra Virgin Olive Oil Isn't Ideal for Deep Frying

Oils behave differently when heated, making certain types unsuitable for frying.

Extra virgin olive oil, for example, is packed with antioxidants and health-promoting substances, but its low smoke point indicates it is more suited for salad dressings or garnishing food rather than frying at high temperatures.

A smoke point is the degree at which the fats in the oil begin to degrade and release unpleasant compounds that can make the oil taste burnt or unpleasant.

According to a restaurateur, for pan-frying he prefers a standard olive-based oil.

But for deep frying such as chips or battered fish, rapeseed or sunflower oil is optimal as they withstand elevated heat without decomposing.

Research have also shown that oils heated to beyond their smoke point release toxic chemical by-products.

But the professor says that type of cooking in the household is not very common and that extended research still show that vegetable oils "without exception are linked with improved results for chronic diseases."

Which Oils Can One Be Using?

For those seeking a straightforward cooking approach:

• For daily meal preparation: Sunflower oil is affordable, nutritious, and flexible. You could also use a standard olive-based oil
• When preparing salads or garnishing: Extra virgin olive oil imparts taste and nutritional value
• For high-temperature frying: Stick with a high smoke point oil like sunflower oil
• For flavour variety: While they may not have the identical health benefits as olive oil, you could try sesame oils for cold dishes if you enjoy the flavour

In summary, the professor says it is better to look at your whole diet rather than worrying about which bottle to purchase.

"She suggests selecting what taste and budget factors you have and experiment with different types of oil that will provide some wellness advantages," she adds.