New Zealanders are feeling the pinch as olive oil prices soar due to extreme weather events impacting European harvests.

But fret not, there are heart-healthy alternatives for those seeking to save money on their cooking oils.

Dr Kathryn Bradbury and Dr Helen Eyles, heart health experts from the University of Auckland, offer a guide to navigating the world of cooking oils, focusing on cost-effectiveness and heart benefits.

Why the Price Hike?

Olive oil, a staple in the Mediterranean diet linked to lower heart disease risk, is seeing record prices thanks to reduced harvests in Europe, our main source of imported olive oil.

While locally produced olive oil exists, it's mostly high-end extra virgin and limited in quantity.

Alternatives Galore!

So, what options are available for those looking to cut costs without compromising their health?

Sunflower, soybean, canola, and rice bran oils are all significantly cheaper than olive oil, offering savings of up to two-thirds.

But are they as good for your heart?

Understanding Fats: The "Good" & "Bad"

The key lies in the type of fat each oil contains.

Vegetable oils have varying mixes of saturated, monounsaturated, and polyunsaturated fats, impacting heart health differently.

Saturated fats are the least desirable, while mono- and polyunsaturated fats are the "good guys."

Olive and avocado oils are rich in monounsaturated fats, whereas coconut oil is high in saturated fat.

For heart health, choose olive or avocado oil over coconut oil, and limit butter use for the same reason.

Picking the Perfect Oil for Your Needs

Beyond cost and heart health, consider what you'll be using the oil for.

Salad dressings and baking benefit from neutral-flavored oils like sunflower, canola, soybean, or rice bran.

For frying, choose oils with high heat stability, as overheating can generate harmful compounds.

While some believe olive oil shouldn't be used for frying, high-quality extra virgin olive oil holds up well under heat.

Canola & Rice Bran for Frying

When it comes to budget-friendly frying options, canola and rice bran oil (both high in monounsaturated fats) outperform sunflower and soybean oil (high in polyunsaturated fats, less heat stable).

Storage Matters: Keep it Dark!

Light exposure can negatively affect oil quality.

Opt for oils in dark-colored bottles.

If stuck with a clear container, choose one from the back of the shelf and store it in a dark cupboard after opening.

The Final Verdict

Extra virgin olive oil remains the most versatile and heart-healthy option, but it comes at a premium.

For cost-conscious cooks, sunflower, soybean, canola, and rice bran oils offer budget-friendly alternatives for baking and salad dressings.

For frying, canola and rice bran oil are your best bets.

No matter your choice, store your oil in a dark container to maintain quality.