4 of the Healthiest Cooking Oils to Use—and 3 to Limit

We’ve outgrown the low-fat era of the 90’s (thank goodness!) but there is still a fair amount of confusion that exists around dietary fats, specifically what types of oils to choose. Some are good for you, some…not so much. When you’re choosing oils to cook with, it’s also important to consider the flavor and smoke point, which is the temperature where the oil starts to smoke and the fat starts to break down. 

“The best cooking oil depends on what you’re cooking and how you’re preparing the food. For example, some oils offer more flavor, whereas some are more neutral,” says Sarah Anzlovar, M.S., RDN, LDN. She adds, “From a health perspective, I look for oils that are rich in unsaturated fats—especially monounsaturated fats, like those in olive and avocado oils, and some polyunsaturated fats, like those in canola oil. These fats support heart health and may lower inflammation.” 

There are quite a few options to choose from when it comes to cooking oils. How do you weed through what is fact and what’s made up by influencers on the internet? We took a closer look at the science to help you choose the best oils to cook with, and ones to limit in your diet.  

4 of the Best Healthy Cooking Oils 

1. Olive Oil 

Olive oil deserves its reputation for being one of the best choices for cooking. Olive oil is predominately made up of monounsaturated fatty acids and also contains vitamin E and other beneficial plant compounds. The health benefits of olive oil have been well studied and researched. You’ve likely heard it is good for your heart. Eating olive oil is associated with lower levels of heart disease. Consuming olive oil may also positively impact your gut microbiota, which can lead to benefits for your brain and heart.

Plus, it’s rich in polyphenols, which have antioxidant properties. Extra-virgin olive oil has higher levels of polyphenols than more refined types of olive oil and can help reduce inflammation in your body. The smoke point for extra-virgin olive oil is between 350 and 410⁰ F making it ideal for sauteéing, baking and roasting. Refined olive oils typically have a slightly higher smoke point.

Different types of olive oil also contain different flavor profiles and range in color from deep green to lighter yellow. You may prefer to choose higher-quality olive oils for salad dressing or dipping oils, where you will really taste the flavor, and cook with slightly lower-quality olive oils where you won’t notice the taste as much in your finished dish.

2. Avocado Oil

The healthy fats that make avocados so good for you are extracted when avocado oil is produced.  Anzlovar reaches for avocado oil, “because it’s high in monounsaturated fats and antioxidants like polyphenols, which have been linked to reduced inflammation and heart health benefits.”

Monounsaturated fats are the primary fat type in avocado oil, which are associated with anti-inflammatory benefits and heart health.  Avocado is high in antioxidants that help keep the oil stable and are also good for your body, helping to minimize cell damage. 
Because avocado oil has a higher smoke point—above 480°F—it is a good choice for high-heat cooking. It also has a fairly neutral flavor, so works well in a variety of cuisines.

3. Safflower Oil

Safflower oil comes from the safflower plant, and is similar to sunflower oil. It contains both monounsaturated and polyunsaturated fatty acids. It is higher in polyunsaturated fats, specifically linoleic acid.

One study found that safflower oil helped reduce waist circumference, blood pressure and insulin resistance, compared to a placebo, in people with metabolic syndrome. Plus, the polyunsaturated fats in safflower oil are linked with lowering LDL cholesterol and triglycerides.

It’s a relatively neutral oil with a high smoke point, making it a good choice for stir-frying, baking and using in marinades and sauces. 

4. Canola Oil

Canola oil has come under fire more than any of our top picks. But as Anzlovar notes, “Canola oil is often misunderstood. It’s actually a heart-healthy option, providing polyunsaturated fats, including omega-3.” 

Canola oil, along with safflower, sunflower, corn, peanut, sesame and more oils from the seeds of plants fall into the category of “seed oils.” Many influencers have deemed this group of oils as inflammatory and bad for your health, but the research doesn’t support those claims. Your heart will thank you for choosing canola oil since it’s low in saturated fats and may help protect your heart by lowering your LDL cholesterol and improving your ratio of good and bad cholesterol.

Canola oil, which is high in polyunsaturated fats, like linoleic acid, has not been found to increase inflammatory markers, and can be consumed as part of an overall healthy diet. Plus, it has a high smoke point and relatively neutral flavor making it a versatile option to cook with. “It’s also lower cost, making it an accessible option for many households,” adds Anzlovar.

3 Cooking Oils to Avoid

1. Flaxseed Oil 

Flaxseeds, and their oils, have a plethora of health benefits. Research has linked flaxseed to reduction of diabetes, cancer, heart disease and osteoporosis. It has mostly polyunsaturated fatty acids, and some monounsaturated fats. It delivers a fair amount of omega-3 fatty acids as well. If it has all that going for it, why is it on our avoid list?
Flaxseed oil has a relatively low smoke point, so it’s not well suited for cooking. It does make a wonderful salad dressing or finishing oil. 

2. Palm Oil

Although palm oil comes from a plant, it’s high in saturated fat for a plant oil. About half of the fatty acids found in palm oil are saturated. Reducing your intake of saturated fats may reduce your risk of heart disease. Palm oil production may also be harmful to the environment, although there are some palm oils being produced more sustainably.   

3. Walnut Oil 

Walnuts, and walnut oil, are full of some of the healthiest fats. Eating walnuts is associated with benefits for your heart, brain, gut health and cancer risk. So while you should absolutely enjoy walnuts in your diet—perhaps in Gluten-Free Morning Glory Blender Muffins or Walnut-Rosemary Crusted Salmon—walnut oil isn’t always a great choice for cooking because of its low smoke point.

Walnut oil has a shorter shelf life than other oils as well, so if you do keep it on hand for salad dressings, store it in the fridge to help extend its shelf life.

Other Tips for Choosing Healthy Fats

Be Mindful of Saturated Fats

The 2020-2025 Dietary Guidelines for Americans recommends limiting saturated fat to around 10% of your total daily calories. Coconut oil, butter, heavy cream, cheese and fatty meats tend to be higher in saturated fat. Swapping out saturated fat for unsaturated fats like plant-based oils, avocados and nuts can help reduce your risk of heart disease.

Eat Omega-3 Fatty Acids 

Omega-3 fatty acids are a type of polyunsaturated fat linked with a plethora of health benefits. Eating them may help our brains, hearts, mood and more. Most Americans are not eating enough seafood, which is a top source of heart-healthy omega-3’s. It’s recommended to eat two servings of seafood per week to help get enough EPA and DHA, types of omega-3 fatty acids.

Choose Foods Rich in Healthy Fats

It’s important to choose healthy cooking oils, but there are several other ways to get healthy fats into your diet. Snack on nuts, add diced avocado to your salad or reach for olives when you want to up the flavor on your pizza or pasta. Fat should make up between 20 to 35% of your total daily calories, and not all of those will come from oils. Be mindful of prepared baked goods, mixed dishes and packaged snacks that may be higher in fats. 

Our Expert Take

There are a variety of healthy cooking oils to choose from. It’s not just about the type of oil, but what types of dishes you are preparing. Preferably meals should balance a variety of vegetables, whole grains and lean proteins with the healthy fats from your cooking oil. Anzolvar notes,“Oil is just one piece of your overall pattern of eating, and no one oil is going to make or break your health. Choose oils that taste good, work for your cooking needs, fit your budget and contribute to your health goals.” 

Opting for mostly unsaturated fats, experimenting with different oils for flavor and various health benefits, and enjoying an overall well-balanced diet are key.