It's one of the most controversial cooking ingredients in our kitchen cupboards.  

While some oils promise the health conscious endless benefits such as boosting heart and brain health, others are often said to increase the risk of heart disease.

Now one expert has put the debate to bed, detailing exactly which oil you should be opting for.   

According to Rob Hobson, registered nutritionist and author of 'Unprocess Your Family Life', one oil often berated for its fat content isn't actually as harmful as you might think. 

While another that's touted by health gurus as a 'nutritious' alternative may in fact be fueling your propensity to pile on the pounds.

Coconut oil

Coconut oil is often touted as a healthier option — but Mr Hobson says experts are undecided. 

It's high in saturated fats with around 13g per 15ml serving — almost half the recommended portion of 30g of saturated fat per day.

It's supposed benefits are said to be due to the fact it contains lauric acid, a saturated fat, which some studies suggest may not be as harmful as other saturated fats.

Some research has suggested lauric acid raises HDL or 'good' cholesterol levels, which may lower overall heart disease risk.

But Mr Hobson stresses that the 'jury is still out on coconut oil’s cardiovascular impacts'.

He said: 'It can raise your total cholesterol level, which is bad news for heart health. So it’s best used sparingly. Also you don’t always want everything to taste if coconut.'

'While it's great in stir fries, baking and curries, it's not something I would fry my eggs in.'

Olive oil 

Mr Hobson says that his go-to is extra virgin olive oil for its health benefits and versatility of flavours.

'It's rich in monounsaturated fats and antioxidants, which are great for heart health, and it is less likely to break down when heated,' he said.

This means it doesn't break down until it gets very hot — with a smoke point of around 190 degrees.

It's thought that when an oil reaches it's smoke point it can release chemicals called free radicals, molecules can damage cells and cause them to age faster.

Research has shown exposure to high levels of free radicals may also raise the risk of conditions including heart disease. 

Extra virgin olive oil also contains low levels of saturated fat compared to other oils, around 2g per drizzle. 

It is also high in polyphenols — a chemical compound found in plants — which also contributes to helping to lower inflammation in the body.

It helps support everything from blood vessel health to brain function, Hobson explains. 

Rapeseed and Flaxseed  

One contender to olive oil is rapeseed oil, at £3.50 it is half the price and is also high in healthy monounsaturated fats, potentially reducing cardiovascular risk.

It's also lower than olive oil in saturated fat with 1.1g per serving. 

This particular oil stands out, Hobson says, because it contains alpha-linolenic acid (ALA) which is an omega-3 fatty acid, a type of fat found in fish and essential for heart and brain health.

'Omega-3s are often lacking in our diets, so incorporating oils like this can help to improve overall fatty acid intake,' he said.

Flaxseed oil, which contains 1.65g of saturated fat, also has similar benefits to rapeseed oil. 

Both contain omega-3 and omega-6 — but rapeseed oil has a more favourable omega-3 to omega-6 ratio than most other seed oils.

Omega-6 fatty acids are a type of fat that are essential for human health and are found in plant oils, nuts, and seeds, but some people argue too much may contribute to inflammation.

But Mr Hobson suggests these negative claims are 'overblown' and argues rapeseed oil can be a healthy addition to a balanced diet. 

'Rapeseed oil sometimes gets a bad rap because of its association with omega-6 and the perception that it’s a "processed" oil. I think a lot of this criticism is overblown and fuelled by social media,' Mr Hobson said. 

One 2019 study published in the journal Circulation, found no association between moderate omega-6 intake and increased cardiovascular disease. 

However, seed oils including flaxseed have lower smoke points, meaning they break down at a lower temperature and are more likely to release free radicals. 

For this reason Hobson suggests just using flaxseed oil for dressings or drizzling. 

Sunflower oil 

Sunflower oil has a bad reputation due to its particularly high levels of omega-6 fatty acids.

If this fatty acid is consumed in excess without sufficient omega-3, it can contribute to an imbalance that promotes inflammation.

But there is no need to throw out your sunflower oil just yet, according to Hobson, as it's perfectly healthy to use in moderation.

It is also lower in saturated fat than olive oil and coconut oil at around 1.5g per serving. 

And sunflower oil has a much higher smoke point at 232 degrees, making it great for frying.