Watch: Spanish cardiologist reveals the four healthiest oils for frying food – and the three to avoid

A LEADING Spanish cardiologist has revealed the safest oils for frying food.

In a TikTok video this week, Aurelio Rojas told his 50,000-plus followers that frying food in oil is generally not the best method.

He warned that when some oils reach high temperature, they can release toxic compounds that are not good for the human body.

However, recognising that many people will still use frying pans in the kitchen for quite some time to come, he advised which are the best oils to use with them.

Olive oil

Rojas says olive oil is among the four safest because it is able to withstand temperatures of up to 215C before emitting potentially harmful smoke, aka its ‘smoke point’.

It is also rich in monounsaturated fats, which can help lower cholesterol and potentially reduce the risk of heart disease. They are also believed to have anti-inflammatory effects.

However, Rojas warned that extra virgin olive oil has a much lower ‘smoking point’ and therefore should preferably only be eaten raw.

Coconut oil

Meanwhile, coconut oil has a ‘smoke point’ of 232C, making it a good option for frying.

It is also high in saturated fats, which are known to remain stable at high temperatures.

And while you may fear your food will taste like coconut, such worry is misplaced, as the oil actually has a mild flavour that does not overpower the taste of the food it cooks.

Ghee

Ghee is a type of butter that is very commonly used in Indian cooking.

It has a smoke point of 250C, making it more than safe to fry food with, and gives food a rich, buttery taste.

Meanwhile, it is lactose free, making it the perfect option for non-dairy eaters.

Avocado oil

Avocado oil is the most heat-resistant, with an impressive smoke point of 271C, making it the most stable option for cooking at high temperatures.

Oils to avoid

When it comes to what oil we should NOT be using to fry with, Roijas has a few warnings.

The heart doctor says we should avoid cooking with sunflower, soybean or canola oils.

This is because they are rich in polyunsaturated fatty acids, which, when exposed to high temperatures, can oxidise and become toxic.