Sorting fact from fiction – seed oils and coconut oil

Blog: Friday 23 May 2025

Which cooking oils are good for your health?

There’s a lot of confusion online about which cooking oils are good for your health and which ones you should avoid. Some claim seed oils are harmful or “toxic,” while others promote coconut oil as a superfood. So, what does the science really say?

The truth is, seed oils like sunflower, canola and soybean are rich in unsaturated fats that support heart health. On the other hand, coconut oil is high in saturated fat and can raise LDL (bad) cholesterol. Choosing oils based on their fat composition is important. Evidence shows that replacing saturated fat with monounsaturated and polyunsaturated fats can lower your LDL cholesterol and reduce the risk of heart disease.

Let’s break down the facts and bust some myths about oils.

Are seed oils bad?

No at all! In fact, seed oils like sunflower, canola, soybean and safflower are high in polyunsaturated and monounsaturated fats. These fats support heart health and are recommended for cooking and dressings.

Seed oils are stable, versatile and nutrient-rich. Claims that they are “toxic” or cause inflammation are not supported by scientific evidence. Instead, recent research, including reviews by the World Health Organisation, consistently demonstrates that higher intakes of polyunsaturated fat, including omega-6 fats like linoleic acid, reduces the risk of heart disease and all-cause mortality, or has a neutral effect.

What about coconut oil?

Coconut oil contains around 90% saturated fat. Although some types of saturated fat in coconut oil behave differently in the body, it still raises LDL cholesterol.

The Heart Foundation recommends using oils high in unsaturated fats instead.

What oils should I choose?

Go for:

• Extra virgin olive oil
• Canola oil
• Sunflower oil
• Peanut oil
• Avocado oil

These oils contain healthy fats and are suitable for most types of cooking.

Avoid or limit:

• Coconut oil
• Palm oil
• Butter

The overall pattern of fat consumption matters more than individual foods – choose heart-healthy oils, rich in monounsaturated and polyunsaturated fats most often. For more information, check out our Fats, oils and heart health page.