Types of Fats 1. Saturated Fats Although coconut and palm oils are highly saturated (see table below), saturated fats are found primarily in foods derived from animal sources such as meat fat, milk fat and butter. They are solid at room temperature. Increased intake of saturated fats results in increased LDL ("bad") cholesterol in the blood, and increased risk of coronary heart disease. 2. Unsaturated fats Liquid at room temperature, they lower blood LDL ("bad") cholesterol levels, and fall in to two types, namely 2a. Monounsaturated fats, found particularly in canola and olive oils. Less prone to oxidation and more tolerant of heat than polyunsaturated fats (despite the misrepresentation by marketers of margarine). 2b. Polyunsaturated fats, found particularly in safflower, sunflower and corn oils. 3. Trans fatty acids Trans fatty acids occur naturally in dairy products, and also in hydrogenated vegetable oil (ie margarine). They have similar effects as saturated fats in raising LDL (bad) cholesterol levels, and may also lower HDL ("good") cholesterol in the blood. 4. Cholesterol Cholesterol is important in producing hormones such as estrogen and testosterone, and bile - a key emulsifier needed for digestion. Our bodies normally manufacture the cholesterol we need. The two types of cholesterol are Blood ("serum") cholesterol and Dietary cholesterol. Dietary cholesterol (ie that found in foods), comes from animal sources such as egg yolks, organ meats and full fat dairy products. Blood cholesterol, a white, waxy substance occuring naturally in our body, can be further broken down into: Low density lipoprotein (LDL) - "bad" cholesterol (eg that found in processed meats, full fat dairy products, egg yolks and organ meats). Excess LDL cholesterol builds up on the artery walls and increases the risk of heart disease. High density lipoprotein (HDL) - "good" cholesterol, HDL cholesterol gathers up excess cholesterol in the blood and artery walls and carries it back to the liver to be reprocessed or excreted.

Canola Oil - The GM debate and health aspects
Canola is the healthiest option for cardiovascular risk. A selection from countless references to the benefits of Canola includes canolainfo.org, Pro's and Cons of GM Generally, GM and Canola, and Cardiac Benefits. In South Africa, Canola is NOT a GM crop - merely hybridised.
Cold Pressed oils - more notes!
Oil producers forfeit yield by not heating the material to be pressed. The conventional temperature above which a "cold pressed" oil has never been exposed is 35 degrees C - a hot summer's day. It follows that, because refining involves protracted and intense heating, a cold pressed oil is natural and unrefined - "Extra Virgin" if you will.
Of our range, the following Oils are cold pressed; Sunflower (optional), Olive, Avocado, and Macadamia. An unrefined or cold pressed oil doesn't contain the longer and unnatural molecules found in the refined oils, but is rich in flavour, unstable on the shelf, and unsuitable for cooking. The instability (read "propensity to rancidity") would be accelerated by the addition of any foreign substance, which is why there are no commercial brands of infused extra virgin oil, and no vinaigrette with extra virgin olive oil and vinegar, for sale in the shops. If you go to a restaurant and a vinaigrette is served, it should have been prepared that day.

Cooking with Oils and Fats
As mentioned above, oils deteriorate when heated; in descending order of heathiness, my subjective and unresearched view is that you should eat your food;
a) Raw (but may present bacterial or parasitic risks).
b) Steamed.
c) Boiled (not as good as steamed because trace minerals are leached out) (max temperature; 100 degrees).
d) Microwaved.
e) Grilled - fats are dissipated.
e) Stir Fried (high temperature, maybe 200 degrees C, but short duration).
f) Shallow fried (more time for fats in food to accumulate and heat).
g) Baked (usually less than 200 degrees, longer duration).
h) Weber Braaied (cooks quicker than a regular braai because heat from all directions; seldom flames).
j) Deep Fried (because the oil has often been heated for a long period).
k) Braaied ("Barbequed" if you are not South African!) (because the fats - which are normally animal fats - are often inflamed to very high, carcinogen-causing temperature, maybe 600 degrees).

Click here for Pg 2, which includes More about health aspects, and notes on extended deep-frying.