Even though palm oil does contain palmitic acid, many studies show that it does not raise cholesterol levels. A 17-year study showed that palm oil is associated with increased risk for coronary artery disease in dose related fashion.
In fact, reheated palm oil may not just lose the heart benefits of fresh palm oil, it may actually increase your risk of heart disease such as atherosclerosis. If you are at risk for heart disease, avoid eating reheated palm oil or foods containing reheated palm oil.
Palm oil, palm kernel oil, and coconut oil — the so-called tropical oils — got a bad reputation because they're high in saturated fat, which has long been linked to heart disease. Saturated fat boosts "bad" LDL cholesterol and triglycerides, both of which are risk factors for heart disease.
Conclusions: Palm oil consumption results in higher LDL cholesterol levels than other natural unsaturated vegetable oils. However, palm oil may be preferable to trans-fat rich oils based on its effect on HDL cholesterol.
Palm oil is high in saturated fat which has been linked to poor cardiovascular health when consumed regularly. Palm oil in small amounts on its own is unlikely to have any long-lasting health impacts.
Still, palm oil isn't the healthiest oil you can use for cooking. "The oil is about half good [unsaturated] and half bad [saturated] fats. But it's in so many varying foods that it's difficult for researchers to determine if it's good or bad for you," said Rizzo.
However, it contains saturated fatty acids which like other fatty acids when consumed can transform into cholesterol in the body. Researchers have also found that while palm oil can increase concentrations of “bad” LDL cholesterol in the body, it can also increases concentrations of “good” HDL-cholesterol in the body.
Looking at other nutrients beyond just healthy fats, both palm oil and olive oil contain vitamin E. Olive oil also contains other nutritional compounds, such as other vitamins, polyphenols, antioxidants and more. Thus, olive oil offers more nutritional benefits overall than palm oil does.
Which is more unhealthy: butter or palm oil? Both butter and palm oil are high in saturated fats, which can increase the risk of heart disease. However, butter contains more saturated fat than palm oil, making it less healthy in terms of saturated fat content.
Furthermore, when ingested modestly daily, palm oils, especially RPO and POl, provide health benefits such as cardioprotective, antidiabetic, anti-inflammatory, and antithrombotic effects.
If you are following a low-cholesterol diet, you'll want to avoid some high stearic/high oleic varieties of sunflower oil. Check to be sure it does not contain stearic acid, which is a saturated fat.
Palm oil is criticized because, as a saturated fat, is a cause cardiovascular disease and has damaging effects on the heart and on hypertension.
Eating foods that contain coconut oil can increase your risk for heart problems. Fatty plaque buildup causes the artery walls to harden and narrow, making it difficult for blood to deliver the oxygen and nutrients your organs need.
But palm oil contains a type of fat that can increase cholesterol levels. So people should avoid eating palm oil in excess. Palm oil is possibly safe when used as a medicine, short-term. Taking 7-12 grams daily for up to 6 months seems to be safe.
As compared to other vegetable oils that are rich in unsaturated fats, palm oil is more resistant to high cooking temperatures and is also less easily degraded as it is stable due to its higher saturated content.
Palm oil does not contain cholesterol, similar to all other vegetable oils. However, palm oil contains a relatively high amount of saturated fat which is as much as in butter but lower than coconut oil, while most vegetable oils are low in saturated fat.
Like many other fruits and vegetables, avocados have no cholesterol. Healthy avocados also contain good fats and can improve your intake of dietary fat, which in moderation helps with nutrient absorption, without raising LDL (“bad”) cholesterol levels.
Olive oil is one of the healthiest options when considering which oil is best for a heart patient. It's packed with antioxidants that can improve circulation, promote a healthy gut, boost your immune system and reduce inflammation.
The Best Options
The most heart-healthy options are neither butter nor margarine, but olive oil, avocado oil, and other vegetable-based spreads. 7 In baked goods, consider substituting applesauce, nut butters, or squash purees for butter.
Healthiest Stir-Fry Oils
Both canola oil and olive oil are low in unhealthy saturated fats and high in healthy monounsaturated fats. Scientists believe monounsaturated fats help to lower bad cholesterol (LDL) which can clog arteries and lead to heart disease or strokes.
Heart-healthy oils like safflower oil and rice bran oil are perfect because they can withstand frying temperatures of almost 500° F. You can also look to peanut oil and sunflower oil if you're frying at 450° F, or canola oil and vegetable oil to keep temperatures around 400° F.