07/07/2025
Olive Oil, Canola Oil, or Coconut Oil?
Here's what I know as a dietitian and what I recommend as a nutrition coach:
Olive oil
✅ Lowers LDL (bad cholesterol)
✅ Slightly raises HDL (good cholesterol)
✅ Anti-inflammatory + antioxidant-rich
👉 Regular use is linked to LOWER risk of heart disease, diabetes, and early death.
🚫 Expensive - price is about ₱157.00 for a 250ml bottle
Canola oil
✅️ High in omega-3 (ALA) helps reduce inflammation and supports heart health
✅️ Helps lower total cholesterol, LDL, and triglycerides
✅️ Affordable, price range is ₱132.50 to ₱267.00 per liter
👉 Works well for cooking, budget-friendly, and heart-friendly
Coconut oil
🚫 90% saturated fat - more than butter or lard
🚫 Raises LDL (bad cholesterol) despite raising HDL (good cholesterol)
🚫 No proven benefits for weight, sugar control, or inflammation
⚠️ Use sparingly - especially if you have high cholesterol or heart risk
Which oil should you use?
✅ Use olive oil for salads, dips, low-heat cooking
✅ Use canola oil for sautéing and everyday meals
✅ Use coconut milk for ginataan, latik, curry etc.
🚫 Limit coconut and palm oil, especially in fried foods
Choose the oil that suits your health goals, budget and taste preference, and use different types of oils for variety.
Use only a few teaspoons for sautéing or just a drizzle for salad dressings, and avoid eating too much fried foods.
Whether it's olive, canola, or coconut - oils should be used in moderation, especially when you're trying to lose weight, manage hypertension or improve your lipid profile and heart health.
