Is rapeseed oil healthy? - BHF

British Heart Foundation Senior Dietitian, Tracy Parker, explains whether this vegetable oil is good for you.

Rapeseed oil is a seed oil,like sunflower or corn oil.

It comes from the seeds of a plant from the mustard/cabbage family.

Its flowers are bright yellow and turn fields into a sea of gold when in bloom.

Itis low in saturated fat, the fat thatcan raise cholesterol levels.

Infact, it has the lowest amount ofsaturated fat of any oil. It has justhalf the amount found in olive oil.

Rapeseed oil is also high inhealthy unsaturated fats, thetype that help lower cholesterol.

It has the second highest levelof monounsaturated fats afterolive oil. And it has the bestbalance of omega-3 andomega-6 polyunsaturated fatsof all plant oils.

It is grown in the UK and comesin refined and unrefined (oftenlabelled as ‘cold-pressed’) forms.

Refined rapeseed oil has ahigher smoke point, so does notlose healthy nutrients when usedat high temperatures. This makesit suitable for cooking.

Look on the labels of regular‘vegetable oil’ and you’ll oftenfind it’s 100 per cent rapeseed oil,so this can be a healthy, cheapoption.

Save the more expensive,flavourful cold-pressed varietiesfor drizzling on salads.

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Therewere concerns in the past aboutrapeseed oil containing erucicacid, but modern rapeseed oilsare almost completely free of itand are safe to use.

Early research also suggestedthat high intakes of omega-6could increase inflammation.

However, recent studies showrapeseed’s unique combinationof omega-3 and omega-6 islinked to a lower risk of heart andcirculatory diseases.

While rapeseed oil can bea healthy addition to your diet,like all oils, it is high in calories,

Tracy Parker is a registered dietitian and sports dietitian with over 20 years’ experience. Her work in the NHS focused on heart health nutrition. At the British Heart Foundation, she advises on nutrition, diet and heart health.

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Published 4 November 2024