While palm oil is often misunderstood and wrongly assumed to contribute to high cholesterol and heart disease, it is a plant-based oil that contains no dietary cholesterol. The assumption that it is harmful likely stems from outdated or oversimplified views on dietary fats.
A comprehensive review published in the National Library of Medicine in 2023 analysed 31 studies involving nearly 2,400 participants. The findings showed that palm oil does not increase the risk of cardiovascular disease when compared to other commonly used vegetable oils such as soybean, olive, or sunflower.
The study also found no significant negative effects on cholesterol levels in healthy individuals.
Palm oil has a balanced fatty acid profile, with approximately 50% saturated fat, 40% monounsaturated (heart-healthy) fats and 10% polyunsaturated fats. This composition can help reduce LDL (bad) cholesterol.
Moreover, palm oil is naturally trans-fat free and does not undergo the industrial hydrogenation process that may create trans fats in other oils.
Trans fats are typically produced by partially hydrogenating liquid vegetable oils to extend shelf life and change texture. This process alters the fat’s structure and introduces well-documented health risks.
Palm oil, by contrast, is naturally semi-solid at room temperature and stable during high-heat cooking, eliminating the need for hydrogenation.
Instead of placing blame on a single ingredient, Malaysians are urged to look at their overall lifestyles, including diets and activity levels. (Envato Elements pic)
It is also important to recognise that high cholesterol is usually the result of a combination of factors. These include poor diets, lack of physical activity, smoking, stress, inadequate sleep, or genetics.
Singling out palm oil oversimplifies a complex issue and distracts from the more significant contributors to cardiovascular risk.
Palm oil is widely used in Malaysian households. It is locally produced, widely used, and economically important. It is also affordable and accessible to the majority of households.
When used in moderation as part of a balanced diet, palm oil does not pose any health risks.
As we continue to encourage healthy lifestyles, we must ensure our public messaging reflects current scientific understanding. Outdated assumptions should not guide how we view food and health; instead, a more informed, balanced conversation around nutrition should be fostered.
Malaysians are also urged to shift the focus from blame to balance. Instead singling out an ingredient, look at overall lifestyles, including diets, activity levels, stress, and habits.
It is equally important for policymakers, educators, and healthcare professionals to come together and strengthen public understanding. When we ground our decisions in science instead of speculation, we make real progress in improving heart health.
