Heart-friendly eating: why choosing the right fats still matters

By Ahmet Taş | Wise News Press
ISTANBUL, Türkiye — Choosing the right fats for heart-friendly eating depends not only on fat quantity, but also on fatty acid profile, cooking use and overall lifestyle habits.

Cardiovascular diseases remain among the leading health concerns in Türkiye and worldwide. Experts emphasize that regular physical activity, quality sleep, avoiding smoking and maintaining a balanced diet are key pillars of heart health. When it comes to nutrition, however, the question is no longer only “how much do we eat?” but also “what kind of foods and fats do we consume, and how do we use them?”

Heart health requires a broader nutrition view

In recent years, nutrition science has moved toward a more nuanced understanding of dietary fats. Instead of evaluating fats only as “good” or “bad,” researchers and nutrition experts increasingly consider their fatty acid composition, role within the overall diet, cooking stability and amount of consumption.

Assoc. Prof. Ceren Türkcan, a biomedical engineering faculty member at Istanbul Arel University, said the health effects of fats cannot be assessed through a single parameter. According to Türkcan, blaming one food or presenting one food as miraculous is not a scientifically sound approach.

“To protect heart health, it is not correct to blame a single food or see a single food as miraculous. When evaluating the health effects of fats, their fatty acid content, a person’s overall eating habits and lifestyle should be considered together.”

This approach reflects a broader shift in public health messaging: heart-friendly eating is not based on one isolated ingredient, but on a sustainable dietary pattern supported by daily habits.

Old assumptions about fats are being reconsidered

For many years, fats were often discussed mainly through the lens of saturated and unsaturated fat content. While that distinction remains important, experts now point out that it is not the only factor that determines how a fat behaves in the body or in the kitchen.

Olive oil, hazelnut oil, sunflower oil, flaxseed oil and palm oil all have different fatty acid profiles and different uses. Some oils may be more suitable for cold dishes, while others may have greater stability under heat. This is why the same oil may not be ideal for every cooking method or dietary need.

Türkcan noted that scientific assessment should take into account the full range of available data. The goal, she said, is to evaluate fats according to composition, purpose and context rather than reducing the discussion to one number or one label.

Palm oil debate moves into a wider scientific frame

Palm oil has long been part of nutrition debates because of its saturated fat content. However, experts say the discussion around palm oil and other fats is increasingly being placed in a more comprehensive scientific context.

Palm oil contains palmitic acid, but it also contains oleic acid, a monounsaturated fatty acid also found in olive oil. This composition is one reason why some researchers argue that palm oil should be evaluated through a broader lens rather than only through its saturated fat level.

Türkcan said palm oil was for many years judged mainly by its saturated fat content, but current scientific discussions now look at all oils, including palm oil, from a wider perspective.

She also noted that palm oil has functional properties that have long been recognized in food production. Its structure, shelf-life performance and heat stability make it useful in several product categories. At the same time, this does not mean that any fat should be consumed without limits. Quantity, balance and the overall dietary pattern remain essential.

Cooking stability matters in fat selection

One of the overlooked issues in fat selection is how an oil behaves during cooking. High-temperature cooking can change the chemical structure of some fats and affect their stability. For this reason, oxidative stability is an important factor in evaluating oils used for frying, baking or other heat-based preparations.

Palm oil’s fatty acid structure gives it high oxidative stability, which can make it functionally suitable for certain high-temperature cooking methods and food production processes. This feature is one reason why it is widely used in the food industry.

Türkcan said the key is to use the right fat for the right purpose and under the right conditions. For heart-friendly eating, that means considering not only the name of the oil but also how often it is consumed, how it is cooked and what the rest of the diet looks like.

Heart health is not determined by one food

Cardiovascular health cannot be explained only by cholesterol values or by one single food choice. Experts point to a larger picture that includes diet quality, movement, sleep, stress management, inflammation levels and metabolic balance.

Türkcan said protecting heart health does not come from focusing on one food alone. Instead, the overall eating model should be considered together with physical activity, sleep pattern, inflammation level and metabolic health.

A balanced diet that includes vegetables, fruits, whole grains, adequate protein and appropriate fat sources remains central to heart-friendly nutrition. Smoking avoidance, regular activity and quality sleep also play major roles.

In this context, the discussion about fats becomes less about strict bans and more about informed choices. Different fats can have different roles depending on use, quantity and the person’s broader health profile.

A balanced approach may guide healthier choices

Experts say consumers should avoid judging foods only by one label or one nutrient value. A more useful approach is to ask how a fat is used, in what amount, under which cooking conditions and as part of what overall diet.

This means that oils such as olive oil, hazelnut oil, sunflower oil, flaxseed oil and palm oil should be assessed according to their specific properties and intended use. Seeing one oil as entirely “good” or entirely “bad” may oversimplify a complex nutrition issue.

Türkcan’s comments point to a more holistic phase in nutrition science. The central message for heart-friendly eating is clear: health is shaped not by one single food, but by a pattern of balanced nutrition, appropriate fat choices, regular movement, adequate sleep and sustainable daily habits.

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