Myth: You can fry in any oil

Cooking and frying food is often associated with the use of sunflower oil. However, many believe that animal fats such as butter and lard are less preferable due to their cholesterol content.

Despite this, sunflower oil can upset the balance of omega-3 and omega-6 in the body, and margarine, which contains trans fats, can be harmful to health.

There are a number of oils that are best for frying:

• Olive oil,
• Rapeseed oil,
• Coconut oil,
• Ghee (clarified butter).

On the other hand, some oils should be avoided when frying:

• Palm oil,
• Corn oil,
• Soybean oil,
• Sunflower oil.

It is important to understand that the problem is not the sunflower oil itself (and its omega-6 content), but the imbalance of fats in the diet. It’s not uncommon for people to not get enough omega-3s from fish or other sources, which can lead to negative health effects.

When choosing oil for frying, you should pay attention to its resistance to high temperatures (about 200-250˚C) to avoid the formation of harmful substances. For example, sunflower oil, although it can withstand high temperatures, butter begins to burn already at 140-160˚C, which makes it not ideal for long-term frying.

Myth: All types of fat are equally unhealthy

There are different types of fats, each of which has different effects on the body:

Monounsaturated and polyunsaturated fats are found in olive oil, nuts, avocados, fish and whole milk, as well as flax and chia seeds. They are considered beneficial to the body and are necessary for its normal functioning;
Saturated fats are found in eggs, red meat, butter and other animal products. Their consumption is important for an active lifestyle, but should be used in moderation;
Trans fats, found in margarine and processed foods, are the most harmful and can cause cardiovascular disease, obesity and other health problems.

It is necessary to be conscious about the choice of fats in the diet, preferring healthy and natural sources of fats and limiting the consumption of trans fats.

Myth: You should avoid foods containing cholesterol

Cholesterol contained in animal products is not harmful in itself. However, you should limit your intake of foods high in saturated fat, such as red meat and butter.

Animal products are rich in nutrients such as iron, B vitamins, protein and calcium, and can be an important component of a healthy, balanced diet.

Eating eggs is necessary taking into account your overall diet and active lifestyle. They contain a lot of protein and nutrients, but if consumed in excess, can affect blood cholesterol levels.

You should eat a varied diet that includes fresh fruits and vegetables, whole grains, legumes, nuts and seeds, and lean meats to provide your body with all the nutrients it needs.