When it comes to cooking, the oil you choose matters more than you might think. It can affect not just the flavor of your meals but also your heart health, cholesterol levels, and even how your body processes nutrients.
With so many options on store shelves—olive oil, coconut oil, sunflower oil, avocado oil, and more—it’s easy to get overwhelmed. Each has its strengths, but some are clearly better choices when it comes to supporting overall health.
In this article, we’ll break down five of the healthiest cooking oils, explain why they’re beneficial, and share tips on how to use them in your everyday cooking.
🫒 1. Extra Virgin Olive Oil (EVOO)
Why it’s healthy:
Extra virgin olive oil is one of the most well-researched and widely recommended oils for a healthy diet. It’s a key part of the Mediterranean diet and is rich in monounsaturated fats, which support heart health and reduce inflammation. It’s also packed with antioxidants like polyphenols, which have been shown to protect cells from damage.
Best uses:
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Salad dressings
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Drizzling over cooked vegetables
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Light sautéing
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Dips and marinades
Smoke point: About 375°F (190°C)
While it’s safe for light to moderate cooking, avoid using it for high-heat frying.
Tip: Choose cold-pressed, unrefined extra virgin olive oil for the best flavor and nutritional value.
🥑 2. Avocado Oil
Why it’s healthy:
Avocado oil is another oil rich in monounsaturated fats, especially oleic acid, the same heart-healthy fat found in olive oil. It also contains vitamin E, which supports skin and immune health, and lutein, a nutrient that helps protect your eyes.
Avocado oil has one of the highest smoke points among cooking oils, making it very versatile for high-heat methods.
Best uses:
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Stir-frying
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Grilling
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Roasting
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Baking
Smoke point: About 520°F (270°C)
Tip: Look for cold-pressed or extra virgin avocado oil to retain the maximum nutrients and flavor.
🌾 3. Canola Oil
Why it’s healthy:
Canola oil has a neutral flavor and is low in saturated fat. It’s also a good source of omega-3 fatty acids, which are essential for brain and heart function. While it’s often processed, many nutrition experts agree that cold-pressed or expeller-pressed canola oil is a reasonable choice for cooking.
Best uses:
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Baking
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Sautéing
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Making sauces
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Pan-frying (moderate heat)
Smoke point: About 400°F (204°C)
Tip: Use in moderation and try to choose organic or non-GMO varieties when possible.
🌰 4. Walnut Oil
Why it’s healthy:
Walnut oil is a lesser-known but highly nutritious option. It’s high in polyunsaturated fats, especially alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Walnut oil may help reduce inflammation, support brain health, and improve cholesterol levels.
Best uses:
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Salad dressings
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Finishing drizzles
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Cold dishes
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Dips
Smoke point: About 320°F (160°C)
Not suitable for high-heat cooking as it can degrade quickly when heated.
Tip: Store walnut oil in the fridge to extend its shelf life and prevent it from going rancid.
🌻 5. Sesame Oil
Why it’s healthy:
Sesame oil, particularly unrefined or cold-pressed versions, is rich in antioxidants like sesamol and sesamin. These compounds have been studied for their potential anti-inflammatory and cholesterol-lowering properties. It also contains a balance of monounsaturated and polyunsaturated fats.
There are two main types: light sesame oil (mild flavor, higher smoke point) and toasted sesame oil (strong flavor, used as a finishing oil).
Best uses:
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Stir-fries
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Asian-inspired dishes
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Marinades and sauces
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Drizzling for flavor
Smoke point:
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Light sesame oil: 410°F (210°C)
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Toasted sesame oil: 350°F (175°C)
Tip: Use toasted sesame oil sparingly—its flavor is strong, and a little goes a long way.
⚖️ Comparing the Oils at a Glance
| Oil | Best For | Smoke Point | Notable Benefits |
|---|---|---|---|
| Olive (EVOO) | Salads, sautéing | ~375°F | Antioxidants, heart health |
| Avocado | High-heat cooking | ~520°F | Vitamin E, good fats |
| Canola | Versatile, baking | ~400°F | Omega-3s, low saturated fat |
| Walnut | Cold dishes, dressings | ~320°F | Brain support, omega-3s |
| Sesame | Stir-fries, sauces | 350–410°F | Antioxidants, unique flavor |
🧠What to Consider When Choosing a Cooking Oil
While all five oils above are excellent choices, your selection should depend on:
🔥 Cooking Temperature
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Use oils with higher smoke points (like avocado oil) for grilling and frying.
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Reserve oils with lower smoke points (like walnut or toasted sesame) for finishing touches and cold dishes.
💪 Nutritional Needs
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For heart health: go with olive, avocado, or canola.
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For omega-3s: include walnut oil in your diet.
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For antioxidants and flavor: try sesame oil.
🧂 Flavor Profile
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Neutral: avocado, canola
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Mild and fruity: extra virgin olive oil
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Nutty: sesame, walnut
🧴 Tips for Storing Cooking Oils
To keep your cooking oils fresh:
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Store in a cool, dark place
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Keep bottles tightly sealed
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Refrigerate sensitive oils like walnut and flaxseed oil
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Check for expiration dates and signs of spoilage (off smells, cloudy appearance)
🧡 Final Thoughts
Choosing the right cooking oil doesn’t have to be complicated. By sticking with natural, minimally processed oils that are rich in healthy fats and antioxidants, you can support your body from the inside out.
Each of the oils in this list brings something unique to the table—whether it’s heart protection, brain support, or simply great flavor. The best approach is to use a mix of these oils depending on your cooking needs and personal preferences.
A drizzle here, a sauté there—small changes in your kitchen can lead to big benefits over time.