This week the BBC ran an article about cooking oils.
They claimed that:
👉 vegetable oils are “absolutely fine” to cook with
👉 margarine is a safe fat to use daily and may even help reduce “bad” cholesterol
👉 olive oil isn’t suitable for deep frying
And honestly? I don’t agree with any of that.
You deserve the full story. So let’s dive in.
🌿 What extra virgin olive oil (EVOO) does for you (and why it matters in menopause & hormone health)
EVOO isn’t just a fat — it’s loaded with antioxidants, polyphenols, and compounds like oleocanthal that protect your heart, brain, skin, and hormones.
It supports hormone health because omega-3s and polyphenols help reduce inflammation and oxidative stress, which is vital in menopause.
Here’s what the research shows:
EVOO improves cholesterol balance, lowers blood pressure, and supports metabolic health (PMC review)
Higher olive oil intake is linked with reduced cardiovascular disease and stroke risk (Meta-analysis)
People who replace margarine, butter, or dairy fat with olive oil have lower mortality risks (JACC study)
So yes — EVOO really is medicine in a bottle.
⚠️ What about vegetable oils & margarine?
Most vegetable oils (soybean, corn, sunflower, safflower, rapeseed or canola) are highly processed and often refined using chemicals. This makes them more prone to oxidation — especially when heated.
Margarine? Even though modern versions contain fewer trans fats than before, it’s still an ultra-processed spread (and a petroleum byproduct!) that lacks the protective compounds found in olive oil.
And while margarine may modestly lower LDL cholesterol, cholesterol markers don’t tell the full story of inflammation or oxidative damage.
This is why I don’t recommend margarine or heavily refined seed oils as daily cooking fats.
🔥 The “high-heat” olive oil myth
The BBC article suggested olive oil isn’t suitable for frying or high-heat cooking.
But research shows that good-quality EVOO is actually quite stable up to 190–215°C (375–420°F), thanks to its antioxidants and polyphenols (review).
Unless you’re running a commercial deep fryer, EVOO is perfectly fine for sautéing, roasting, and everyday home cooking.
So the idea that “olive oil isn’t safe for frying” is misleading at best.
🥑 What I recommend in real life
From my kitchen to yours:
1️⃣ Use extra virgin (organic) olive oil daily for cooking and dressings
2️⃣ Store it properly (dark, cool place)
3️⃣ For occasional higher-heat cooking, consider avocado oil or high-oleic sunflower oil. But really, high-heat cooking can be done with minimal oil use by just adding a splash of water.
4️⃣ Avoid margarine and refined seed oil blends
5️⃣ Add variety with nuts, flax, and oily fish for omega-3 support