4 Healthiest Cooking Oils And 4 to Avoid

Table of ContentsView AllTable of ContentsHealthiest Cooking OilsOils to AvoidWhy They MatterCooking Sprays

Table of ContentsView All

View All

Table of Contents

Healthiest Cooking Oils

Oils to Avoid

Why They Matter

Cooking Sprays

When you’re considering which cooking oil options are healthiest, it’s important to think about how much it’s heated and how temperature can affect your oil.

Different types of cooking oils come with a range of smoke points, the maximum temperature they can withstand before they’re no longer stable. Healthier cooking oils, such as avocado, olive, safflower, and sesame, can withstand higher temperatures, making them ideal for various recipes.

1. Olive Oil

Olive oil is one of the most common cooking oils used worldwide. It’s high in healthy monounsaturated fats, particularly oleic acid, an omega-9 fatty acid linked to heart health and reduced inflammation. Olive oil is also rich inantioxidants, specifically vitamin E and polyphenols, which help protect cells from stress that can lead to damage and disease.

With a smoke point of around 375-410 degrees, olive oil is suitable for various cooking methods, including sautéing and baking. However, to preserve its nutritional qualities, it’s best for low—to medium-heat cooking.

Olive oil can be used in countless ways, such as:

6 Reasons You Should Add Extra-Virgin Olive Oil to Your Diet Today

2. Avocado Oil

Avocado oil is also high in oleic acid, making it a good option for supporting heart health and lowering inflammation. It also contains vitamins E and K and lutein, an antioxidant best known for its eye health benefits.

With a high smoke point of about 520 degrees, avocado oil is an excellent choice for high-heat cooking methods, such as frying and grilling, while keeping its flavor and nutrition.

Avocado oil can be used for:

3. Sesame Oil

Sesame oil is a flavorful and rich source of polyunsaturated fats and antioxidants.Specifically, it contains sesamolin and sesamin, which may help lower high cholesterol levels and support a healthy heart.Sesame oil also contains vitamins E and K, contributing to its overall health profile.

Sesame oil’s smoke point ranges from 350 to 450 degrees—depending on whether it’s refined or unrefined—making it versatile for various cooking methods, from stir-frying to drizzling.

Many people enjoy its unique nutty flavor for things like:

4. Safflower Oil

Safflower oil is a mild and versatile oil. It has a high content of polyunsaturated fats, including omega-6 fatty acids, which can help support heart health and promote normal cholesterol levels. Like the other cooking oils, it also contains vitamin E.

With a high smoke point of around 450 degrees, safflower oil is ideal for high-heat cooking methods—such as frying, sautéing, and baking—without compromising its nutrition.

Safflower oil lends itself well to things like:

Best Cooking Oils for High Cholesterol

Oils to Avoid Using in High-Heat Cooking

Not all oils are meant for high-heat cooking; certain oils have low smoke points, making them more likely to break down and produce harmful compounds likeacrolein. Regularly consuming acrolein is associated with a higher risk of heart disease and other health problems.

The taste of oils can change, and their nutritional value can decrease at high temperatures. You should never reuse oil you’ve already heated up. It can create polycyclic aromatic hydrocarbons (PAH) and other harmful compounds associated with certain cancers.

Here’s a list of oils to steer clear of when cooking at high heat:

When cooking with high heat, use oils with higher smoke points. These oils can help maintain your meals' health benefits and flavors without the risk of creating and consuming harmful compounds from broken-down oils.

Is Vegetable Oil Actually Healthy?

Why Good Cooking Oils Matter

Choosing the right cooking oils is essential for both flavor and health, particularly when it comes to high-heat cooking. When oils are heated beyond their smoke point, they begin to break down, producing smoke. This breakdown also results in a burnt flavor, which generally doesn’t taste very good and can overtake your whole dish.

Processing Also Affects Quality

Refined oils undergo extensive processing, often involving high heat and chemical treatments to remove impurities and enhance shelf life.While this results in oils with higher smoke points, it can also take away some of their nutrients and antioxidants, reducing overall health benefits.

On the other hand, unrefined oils hold onto more of their natural flavors and nutrients but typically have lower smoke points, making them better for low-heat cooking or as finishing oils.

Sources Can Vary Significantly

Furthermore, the extraction process—whether cold-pressed, expeller-pressed, or refined—can impact the oil’s nutrition and stability.

Oils labeled as the same type (like olive or avocado oil) are not always the same. So, choosing high-quality oils from reputable sources is essential to ensure you get the best flavor and health benefits in your cooking.

Are Cooking Sprays Still Healthy?

Cooking sprays are popular for a reason: they’re convenient. However, their health depends on the spray type and what’s on its complete list. Many cooking sprays are made with refined oils, containing additives and propellants that aren’t ideal for health-conscious cooks. Others may include multiple oil types, which should also be listed in the ingredients.

However, healthier options, such as those made with organic oils or fewer overall ingredients, can offer the same benefits without unwanted additives.

Whether you use cooking oils in your food prep is a personal choice. Moderation is key, as is with anything else in your diet, and using cooking sprays as part of a balanced diet can still contribute to healthy cooking practices.

Summary

Many of us have multiple types of cooking oils in our homes, ready to use for various recipes. While there’s nothing wrong with using these oils as part of your overall healthy diet, saving the ones with higher smoke points for cooking with heat is important. Olive, avocado, sesame, and safflower oils are all good choices for cooking. However, fish, flax, palm, or walnut oils are better for lower heat or heat-free uses in the kitchen—or as supplements instead.

20 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Tufts University.Q Are non-stick cooking sprays healthy? Do they add anything to food I need to worry about?

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