FOR many years, saturated fats have been cast in a negative light with strong associations drawn between their consumption and cardiovascular disease.
This has led to a widespread belief that all saturated fats, including those found in palm oil, should be avoided to protect heart health.
However, with greater research and understanding in this space, we now know that dietary fats, including palm oil, are not inherently unhealthy. In fact, palm oil could even offer some surprising benefits for heart health.
As a scientist dedicated to studying the complex interactions between diet and cardiovascular health, I have encountered many misconceptions about palm oil.
It is true that palm oil contains saturated fat but it is crucial to understand that not all saturated fats are created equal.
The fats found in palm oil, specifically palmitic acid, might not elevate cholesterol levels or increase cardiovascular risk in the same way as other fats, ie those in red meat.
In contrast to the popular narrative, palm oil could be viewed as a neutral player in the heart health equation.
Best choice for cooking
One of palm oil’s most valuable attributes is its stability during cooking. Because it remains stable under high temperatures, palm oil is less likely to oxidise and form harmful lipid peroxides.
These peroxides can be damaging to our arteries, potentially contributing to heart disease. Palm oil’s resistance to oxidation makes it a safer option for cooking compared to many other oils, particularly when deep-frying or preparing food at high heat.
Additionally, un-refined palm oil contains natural compounds such as tocopherols, tocotrienols and carotenoids which are nutrients that are not only beneficial for overall health but could protect the heart.
These antioxidants are thought to play a role in the prevention of cardiovascular diseases. While the bright red colour of sustainable palm oil due to its carotenoid content is often removed during processing, these compounds are valuable to heart health when left intact.
It’s important to consider palm oil not just in isolation but within the context of the foods it is found in.
Rarely is palm oil consumed on its own; instead, it is typically part of more complex meals. This “food matrix” influences how palm oil interacts with other nutrients.
Such interactions can have positive or neutral effects on the body. The key – as with any dietary component – lies in moderation and balance.
Heart health element
In recent years, the conversation about dietary fats has become more nuanced whereby we have learned that blanket recommendations to avoid all saturated fats are no longer scientifically justified.
Palm oil, in particular, presents a compelling case for re-evaluation. Its modest effect on cholesterol, its role as a stable cooking fat as well as its anti-oxidant content suggest that palm oil is far from the dietary villain it has been made out to be.
Of course, more research is always welcome. Studies like the Predimed and Cordioprev trials which examined the effects of dietary fats on cardiovascular health could help provide further clarity on palm oil’s role.
However, the evidence we have today suggests that palm oil – when used appropriately – can be part of a healthy and heart-conscious diet.
As we move forward in understanding the complex relationships between diet and health, it is important that we approach palm oil with a more informed perspective.
Rather than focusing on its saturated fat content alone, we should consider its broader nutritional properties and how it fits into our overall dietary patterns.
For those concerned about heart health, palm oil can be an appropriate component of a balanced diet, offering stability in cooking and valuable vitamins that support cardiovascular well-being.
In conclusion, it is time to re-think palm oil’s place in our diets. With its unique combination of properties, palm oil has the potential to contribute to heart health rather than harm it.
By looking beyond outdated perceptions, we can appreciate palm oil as a versatile and nutritious option in maintaining a healthy heart. – Nov 8, 2024
Prof Francesco Visioli is an Associate Professor of Human Nutrition at the University of Padua, Italy.
The views expressed are solely of the author and do not necessarily reflect those of Focus Malaysia.