When it comes to olive oil, not only does this type of oil contain an important heart-healthy monounsaturated fat — mainly oleic acid — but it is also rich in healthy omega-3 polyunsaturated fatty acids. However, these same omega-3 polyunsaturated fatty acids that are healthy when uncooked can still become oxidized when cooked, nullifying their heart-healthy benefits. If you're going to use olive oil, you want to stick to recipes that use low to no heat, like salad dressings, soups, or dishes that are prepared in slow cookers.
For all your high-temperature cooking methods, coconut oil is the way to go. Not only is it resistant to breaking down at high temperatures, but it's also an excellent source of lauric acid, a medium chain fatty acid that has been shown to improve HDL (good cholesterol) levels.
If you're looking for a reasonably-priced and reliable brand, check out Nutivia Organic Extra Virgin Coconut Oil.
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Poster Comment:
Butter or bacon fat should work as well for high heat frying.