In the context of healthy eating, choosing the right oil for daily use is a matter of great concern for many. For those with high cholesterol, the question of whether to use olive oil or coconut oil remains a subject of much debate.
Dr. Nguyen Thu Ha, Head of the Dietetics and Nutrition Department at Nam Saigon International General Hospital, said that many people mistakenly believe that any vegetable oil helps lower blood fat. In reality, all types of fat (animal or plant-based) are a combination of three groups: saturated fats, monounsaturated fats, and polyunsaturated fats. The difference lies in their proportions.
Olive oil: Its main component is oleic acid, accounting for approximately 73%. This component helps protect cardiovascular health, reduce bad cholesterol, and maintain good cholesterol. In addition, olive oil contains oleocanthal, which helps fight inflammation; polyphenols, which support brain function; and vitamins E and K, which help prevent aging.
Coconut oil: Contains over 80% saturated fat – higher than even pork fat (40%). However, the difference compared to animal fat is that coconut oil contains medium-chain triglycerides (MCTs). Instead of accumulating, MCTs are usually quickly metabolized by the liver into energy, supporting the antibacterial process and providing an immediate energy source for the body.
Olive oil and coconut oil have their own specific applications in nutrition. ILLUSTRATIVE PHOTO: Adobe Stock
How can oil be used effectively to lower blood fat levels?
According to Doctor Ha, it is precisely because of the differences in chemical structure and metabolism in the body that olive oil and coconut oil have their own applications in nutrition and daily life.
Use cooking oil appropriate for your cooking needs : Olive oil has a low smoke point, so it's only suitable for salad dressings, quick stir-fries at low temperatures, or adding it directly to dishes immediately after cooking. Coconut oil has a high smoke point, making it more suitable for high-temperature frying and stir-frying. Additionally, thanks to its small molecular structure, coconut oil has antibacterial properties and is excellent for moisturizing hair and skin.
Diversify your oil choices : Alternate between vegetable oils and animal oils such as fish oil in your diet to take advantage of the benefits of each type.
Limiting fat intake for people with high cholesterol: For an adult's daily requirement of 1,800 kcal, saturated fat should account for less than 10% of energy, equivalent to about 20 g/day (since 1 g of fat provides 9 kcal). People with high cholesterol need even stricter control, consuming less than 14 g/day (7% of total energy).
In addition, it's necessary to increase fiber intake by eating more green vegetables to help the body absorb and eliminate excess cholesterol. Exercising for at least 30 minutes a day significantly enhances fat metabolism compared to dieting alone.