Choosing the right cooking oils is essential for maintaining heart health, managing cholesterol levels, and reducing inflammation. Some oils, like extra virgin olive oil and avocado oil, provide healthy fats that support brain and heart health, while others, such as partially hydrogenated oils, contain trans fats that raise LDL bad cholesterol.

The smoke point of an oil affects its safety and effectiveness in high heat cooking methods like deep frying, sautéing, or roasting. Understanding the best and worst oils can help improve a healthy diet and make better choices for cooking methods and salad dressings.

Not all cooking oils are created equal. Some are packed with healthy fats, essential fatty acids, and antioxidants that promote heart health and reduce inflammation. Here are five of the healthiest cooking oils to include in your diet.

Extra virgin olive oil is one of the healthiest oils, rich in monounsaturated fats and antioxidants that may support heart health and overall well-being. Studies show that olive oil consumption is linked to a reduced risk of heart disease and inflammation.

Best Ways to Use Olive Oil:

• Drizzling: Ideal for salad dressings and finishing dishes.

• Sautéing: Works well for low heat cooking like stir-frying vegetables.

• Low-heat cooking: Best for baking or lightly heating without reaching its low smoke point.

With a high smoke point, avocado oil is excellent for high heat cooking methods like grilling, frying, and roasting. It contains monounsaturated and polyunsaturated fats and vitamin E, which are associated with heart health and balanced fat intake.

Best Uses:

• Grilling: Perfect for coating meats and vegetables.

• Frying: Suitable for deep frying due to its higher heat cooking ability.

• Roasting: Helps vegetables crisp up without producing harmful compounds.

Sesame oil comes in two varieties: light sesame oil, which has a mild taste and a high smoke point suitable for higher heat cooking, and toasted sesame oil, which has a strong nutty flavor and is best used as a finishing oil. Both types contain polyunsaturated fatty acids and antioxidants that may help reduce inflammation and improve cholesterol levels. Studies suggest that sesame oil may support heart health as part of a balanced diet rich in unsaturated fats.

This oil works well in a variety of dishes. Light olive oil is excellent for stir-frying, sautéing, and roasting, while toasted sesame oil enhances marinades, sauces, and salad dressings with its rich aroma. A small amount can add depth to noodle dishes and vegetable oil blends used in Asian cuisine.

Walnut oil is packed with omega-3 fatty acids, which support heart health and brain function. It has a delicate, nutty flavor and is best used without heating to preserve its nutrients.

Best Uses:

• Salads: Drizzle over fresh greens for added flavor.

• Dressings: Mix with vinegar and herbs for a nutrient-rich topping.

• Finishing dishes: Adds a final touch to pasta and roasted vegetables.

Flaxseed oil is a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid associated with heart health. However, it has a low smoke point, meaning it should not be used for high heat cooking methods like frying or roasting. To maintain its nutritional value, it’s best consumed raw.

This oil works well in cold applications. It can be mixed into salad dressings, blended into smoothies, or drizzled over prepared dishes to boost healthy fats. Since it is sensitive to heat and light, storing it in a dark, cool place preserves its quality.

Some cooking oils can negatively impact heart health, increase inflammation, and contribute to cholesterol issues. These oils are either highly processed, high in saturated fats, or contain harmful compounds that may disrupt a healthy diet.

Partially hydrogenated oils are a major source of trans fats, which have been linked to adverse effects on cholesterol levels. These oils are heavily processed and commonly found in packaged and fried foods.

Common Uses:

• Packaged snacks: Found in crackers, cookies, and chips.

• Baked goods: Used in pastries, cakes, and donuts for longer shelf life.

• Fried fast foods: Present in items like fries and fried chicken.

Palm oil is widely used in processed foods due to its long shelf life and neutral taste. While it contains some monounsaturated and polyunsaturated fats, it is also high in saturated fats, which can raise LDL bad cholesterol when consumed in excess. Studies suggest frequent palm oil consumption may negatively affect cholesterol levels and increase heart disease risk.

Beyond its health impact, palm oil production is a significant cause of deforestation and biodiversity loss. Large-scale farming contributes to habitat destruction, endangering species like orangutans. Choosing sustainably sourced palm oil or alternatives like extra virgin olive oil and avocado oil can help reduce environmental damage.

Coconut oil is often promoted as a healthy oil, but its high saturated fat content makes it controversial. While some research suggests it may support metabolism, other studies show it raises LDL bad cholesterol, which can increase the risk of heart disease. Unlike olive oil or flaxseed oil, it lacks significant amounts of monounsaturated and polyunsaturated fats that benefit heart health.

Since coconut oil has a moderate smoke point, making it suitable for baking and medium-heat cooking but less ideal for high-heat methods like deep frying. However, it should be consumed in moderation, with healthier options like walnut oil or grapeseed oil preferred for daily use.

Corn oil is high in omega-6 fatty acids, which, when consumed in excess, may contribute to an imbalanced intake of dietary fats. While omega-6s are essential in small amounts, an imbalance can contribute to chronic health issues, including heart disease.

Common Uses:

• Deep frying: Frequently used in fast food frying.

• Processed foods: Found in margarine, chips, and snack bars.

• Salad dressings: These are used in some commercial vegetable oil blends.

Highly processed canola oil may contain trans fats if it undergoes partial hydrogenation, which increases heart disease risk. Even non-hydrogenated versions are high in omega-6 fatty acids, which can promote inflammation when consumed excessively. Many commercial vegetable oils, including soybean oil, sunflower oil, and corn and soybean oils, share similar concerns due to their highly refined nature.

For a better alternative, choose cold-pressed or organic canola oil, which retains more nutrients and contains fewer harmful compounds. Other healthy cooking oils, such as extra virgin olive oil or avocado oil, are better choices for maintaining a healthy diet.

Choosing the right cooking oil depends on its health benefits, fatty acid profile, and cooking methods. Oils rich in monounsaturated and polyunsaturated fats, such as extra virgin olive and avocado oil, support heart health and help maintain balanced cholesterol levels. Understanding an oil’s smoke point is also essential to prevent the formation of harmful compounds during high heat cooking.

How to Choose the Right Oils:

• Healthy Oil Tips: Look for cold-pressed, extra virgin, and organic options to avoid highly refined oils that lose nutrients.

• Matching Oils to Cooking Methods: Use high-smoke-point oils like avocado oil, rice bran oil, and safflower oils for frying and roasting. Opt for low-smoke-point oils like flaxseed and walnut oil for salad dressings and finishing dishes.

• Balancing Omega-3 and Omega-6 Intake: Too much omega-6 fatty acids from processed vegetable oils can lead to inflammation. Choosing omega-3 fatty acid sources like flaxseed oil, walnut oil, and fish oil helps maintain a healthy balance.

Proper storage extends the shelf life of healthy oils and prevents oxidation, which can create harmful compounds. Heat, light, and air exposure can cause oils to turn rancid, affecting flavor and health benefits. Keeping oils in dark glass bottles, tightly sealed, and stored in a cool place preserves their quality. Refrigeration is recommended for low smoke point oils like flaxseed oil to prevent spoilage.

Rancid oil develops an off smell, bitter taste, or sharp odor. Some unfiltered oils may appear cloudy naturally, so it's best to check for other signs of spoilage. If an oil smells like processed foods or has a sharp, stale odor, it’s time to toss it. Using spoiled oils can produce undesirable compounds that affect flavor and nutritional quality. Checking labels for expiration dates and choosing fresh, high-quality oils helps maintain a healthy diet.

Choosing the right cooking oil can improve heart health, support balanced cholesterol levels, and reduce inflammation. The healthiest oils, like extra virgin olive oil, avocado oil, and flaxseed oil, provide monounsaturated and polyunsaturated fats that benefit overall wellness.

On the other hand, partially hydrogenated oils, palm oil, and corn oil may contain harmful compounds or excess saturated fats that negatively impact health. Using high-smoke-point oils for high heat cooking methods and storing oils properly helps maximize their health benefits. Experimenting with healthy cooking oils and limiting processed vegetable oils leads to better nutrition and long-term well-being.