Healthiest Cooking Oils: How To Choose Which One To Use (2024)

In addition to being wonderful flavor enhancers, cooking oils are essential for the body to absorb vitamins A, D, E and K, says Pam Hartnett, registered dietitian and co-owner of The Vitality Dieticians in Connecticut. Oils also play a crucial role in providing energy and supporting cell structure and communication.

Cooking oils contain saturated, polyunsaturated and monounsaturated fats, each of which can affect human health in different ways. The American Heart Association reports that lower intake of saturated fat coupled with higher intake of polyunsaturated and monounsaturated fats is associated with reduced risk of cardiovascular disease and other major causes of death.

Saturated Fat vs. Unsaturated Fat

Oils high in saturated fat tend to raise low-density lipoprotein, or LDL cholesterol, according to Nate Wood, M.D., a physician at Yale School of Medicine who also studied professional culinary arts at the Institute of Culinary Education in New York. LDL cholesterol can clog arteries and lead to heart disease and stroke. Meanwhile, oils like olive, avocado, canola, sesame and grapeseed oil are higher in unsaturated fat and healthier for the heart.

When looking for a healthy cooking oil, Dr. Wood recommends choosing one that’s liquid at room temperature. Oils that are solid at room temperature—such as coconut, palm and palm kernel oil, as well as animal fats, such as butter, duck fat, lard and beef tallow—contain large amounts of saturated fat.

Omega-3 and Omega-6 Fatty Acids

Omega-3 and omega-6 fatty acids are essential fats that must be obtained from one’s diet because the body can’t produce them on its own. “[Omega-6 fatty acids] are abundant in the standard American diet and frequently found in processed foods,” says Hartnett. Meanwhile, omega-3 fatty acids are more difficult to obtain.

According to a 2021 study in the Journal of Lipids, the average dietary ratio of omega-6 fatty acids to omega-3 fatty acids currently sits between 20:1 and 50:1. However, the recommended ratio is between 4:1 and 5:1.^[1]Mariamenatu AH, Abdu EM. Overconsumption of Omega-6 Polyunsaturated Fatty Acids (PUFAs) versus Deficiency of Omega-3 PUFAs in Modern-Day Diets: The Disturbing Factor for Their “Balanced Antagonistic Metabolic Functions” in the Human Body. Journal of Lipids. 2021;2021:8848161.

Omega-3 fatty acids can help regulate the nervous system and decrease one’s risk of high blood pressure, heart disease, diabetes and inflammation. Studies show maintaining the recommended balance of omega-3 fatty acids in one’s diet can help support immunity, cognition and gut health, as well as reduce risk of asthma, cardiovascular disease, stroke, high blood pressure, obesity and rheumatoid arthritis.

Omega-3 fatty acids can be found in fatty fish like salmon and mackerel, as well as flaxseeds, chia seeds, walnuts, seaweed, algae and several of the healthy oils listed below.

Before the cooking begins, it’s important to note that oils have different smoke points—the temperature at which an oil begins to break down and smoke. Cooking at a high heat above an oil’s smoke point can release free radicals, or polycyclic aromatic hydrocarbons (PAH), which can cause inflammation and lead to conditions like heart disease and cancer over time, according to Dr. Wood.

Hartnett stresses that repeatedly heating and reusing oils (in a deep fryer, for example) can produce the same harmful compounds, and smoke from overheating oil can be released into the air and inhaled.

Learning which oils to use for hot and cold applications can help preserve the nutritional value of the oil and prevent exposure to free radicals.

Refined oils—those not labeled as “cold pressed,” “extra virgin” or “expeller pressed”—are often processed using heat and chemical solvents to extract as much oil as possible from the original source, resulting in a product that contains fewer health-promoting antioxidants, says Dr. Wood.

Alternatively, oils processed by mechanically pressing fruits, nuts and seeds are richer and more nutritious, but they can also be more expensive.

Nate Weir, chef and culinary vice president of Colorado-based Modern Restaurant Concepts, adds that there’s a tradeoff between cold-pressed and refined oils. Chemical- and heat-based extraction processes come with health concerns, but refined oils tend to have higher smoke points and longer shelf lives before going rancid in the pantry, which can make them appealing for budget-conscious shoppers.

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When it comes to flavor, Weir puts cooking oils in two general baskets. “There are those that have a neutral flavor like avocado, canola, grapeseed and vegetable oils, and there are those that impart a distinct flavor on a dish like extra-virgin olive, walnut or sesame oils,” he says. There’s room for both, and he encourages people to have fun in the kitchen, learning when and how to use each of them.

Olive Oil

Experts agree extra-virgin olive oil is one of the healthiest oils around.

Olive oil is rich in monounsaturated fats and antioxidants that can help lower cholesterol, blood pressure and inflammation, as well as support brain health and stave off type 2 diabetes, says Hartnett. Olive oil’s flavor is often rich, fruity and sometimes even peppery or grassy, she adds.

Chef Silvio Salmoiraghi of Ambrogio by Acquerello in La Jolla, California, and Michelin-starred Acquerello near Milan, Italy, grew up using extra-virgin olive as his main cooking oil at home. Due to its depth of flavor and health properties, he loves to use it raw, drizzled on salads or pastas, and he recommends pairing it with honey—“a simple trick that shines in garnishes and sauces,” he says.

Extra-virgin olive oil’s smoke point typically sits around 400 degrees Fahrenheit, but studies show even above its smoke point, olive oil doesn’t degrade to the degree some other oils do, maintaining many of its naturally-occurring protective polyphenols.

Olive oil can be used to cook almost any protein, vegetable or even herbs. “Cooked low and slow, olive oil tenderizes and infuses food with a ton of flavor,” says Weir.

Avocado Oil

Avocado oil is ideal for cooking, sautéing, broiling and stir-frying, says Hartnett. It’s packed with oleic acid, a beneficial monounsaturated fat, which can help lower one’s cholesterol, blood sugar and blood pressure. Rich in lutein, avocado oil can promote eye health, protect the skin from UV ray damage and improve cognition. Avocado oil may also improve skin elasticity and firmness.

Avocado oil has a light, mild taste with subtle buttery undertones that can complement a wide range of flavors, according to Hartnett.

Due to a high smoke point over 500 degrees Fahrenheit, avocado oil is both versatile and healthy, says Weir. What’s more, it’s almost always processed naturally (without chemicals), he adds.

Flaxseed Oil

Flaxseed oil is an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that can play a crucial role in brain function, inflammation reduction, heart disease risk mitigation and arthritis symptoms management.

Flaxseed oil has a very low smoke point of about 225 degrees Fahrenheit, so it isn’t ideal for cooking or baking. Instead, Hartnett says it’s best consumed raw in salad dressings or drizzled over roasted vegetables or potatoes. It can also be added to smoothies.

Flaxseed oil is fragile and highly perishable, so it should be refrigerated and used within a few weeks of opening.

Similar to flaxseed oil, walnut and macadamia oils are rich, nutty, high in omega-3 fatty acids and best used cold, raw or at very low cooking temperatures.

Sesame Oil

When cooking with heat, Salmoiraghi loves to use sesame oil because it’s rich in antioxidants and anti-inflammatory properties and has a high smoke point around 410 degrees Fahrenheit.

“[Sesame oil has a] vibrant, nutty taste with hints of roast and a velvety texture,” says Salmoiraghi. He likes to use it for flash-searing meat, fish and other raw proteins and uses “just a touch” in hot broths because he finds the heat releases complex aromas and enriches winter soups.

Canola Oil

Among the most affordable cooking oils, canola oil contains low amounts of saturated fat, according to Dr. Wood. It also has a favorable omega-6 fatty acids to omega-3 fatty acids ratio of 2:1. Canola oil’s smoke point is about 435 degrees Fahrenheit, and it has a very mild, neutral flavor.

Other common cooking oils low in saturated fat with high smoke points (but are often highly processed) include grapeseed, sunflower, safflower and corn oil, but they all have much higher omega-6 fatty acid to omega-3 fatty acid ratios than canola oil. For example, grapeseed oil’s ratio is nearly 700:1, and sunflower oil’s ratio is approximately 166:1.

As you consider what kind of oil to use, keep portion size in mind. Oils (and fats in general) are calorically dense, containing 9 calories per gram, while carbohydrates and protein contain just 4 calories per gram. And even though dietary fat is important for overall health, too much of any oil can add unnecessary calories.

I hope you have a wonderful time exploring new recipes with these oils and the produce from your garden, Newbie Chef. You’ve inspired me to do the same.

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