Coconut oil -  5 clean eating mistakes - PHOTO - Women's Health & Fitness

3. Coconut Oil
Who says? Manager of Healthy Hearts at the Heart Foundation, Melanie Chisholm

The gripe:Coconut oil is almost entirely (91 per cent) made up of unhealthy saturated fat. "This contributes to the build-up of fatty material, called plaque, on the inside of your blood vessels and is a major cause of heart disease," Chisholm says. "This high concentrate of saturated fats raises bad cholesterol levels, clogs the arteries and increases the risk of heart disease. While fresh coconut does provide some dietary fibre, the oil it contains is predominantly saturated fat and so its use should be limited in a healthy balanced diet."

The correction: Choose healthier fats such as monounsaturated fats and polyunsaturated fats – omega-3 and omega-6 – which reduce 'bad' LDL cholesterol and increase the 'good' HDL cholesterol. This helps to lower your risk of heart disease. Reduce saturated fat intake by using canola or olive oil.