Oil Essentials The 5 Healthiest Cooking Oils (2024)

FAQs

What are the top 5 healthiest cooking oils? ›

Linseed oil is having highest amount of α-linolenic (ω-3 fatty acid). The unsaturated fatty acids are also classified into three sub-groups according to their chain lengths 1.

Olive oil. Olive oil is the top pick among the experts due to its variety of well-researched health benefits. It's also versatile and can be used to cook or enhance many hot and cold dishes.

Olive oil is the best oil with health benefits for heart patients. However, other types of oil for a healthy heart like canola and safflower are ideal since they do not contain unhealthy fats. Thus, they protect against inflammatory diseases like heart disease, cancer, asthma, etc.

Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins.

Frankincense has earned its title as “The King of Oils” because of its versatility.

Oils rich in monounsaturated fat, phytochemicals, and alpha linolenic acid are best for salad dressings. These include extra virgin olive, canola, peanut, flaxseed, walnut, hemp, avocado, and almond oils. I would also add grapeseed oil to my recommended list because it's such a good source of vitamin E.

Best Oils for Baking

Choosing vegetable oil is the best option for baking moist, delicious baked goods. Canola oil, the most common vegetable oil used in baking, doesn't add a strong flavor. It allows your cake's flavor will shine through while still achieving a moist texture.

Unsaturated fatty acids like these have been shown to lower bad cholesterol and the risk of heart disease. This makes avocado oil the healthiest choice when frying. We love to substitute avocado oil in recipes with longer cook times, like Fried Chicken.

What oil do cardiologists recommend? ›

on the other hand, using heart, healthy oils like olive oil, avocado oil, canola oil, grape seed oil and coconut oil can provide the body with beneficial nutrients like monosaturated and poly unsaturated fatty acids. These help reduce inflammation and may lower the risk of heart disease.

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.

Although your overall diet is what's most important for your health, it's best to prioritize healthy fats, such as olive oil, avocado oil, and sesame oil, and limit less healthy cooking oils, such as soybean, corn, and canola oil.

Avocado Oil

If you're looking for the best substitute for extra-virgin olive oil, go with cold-pressed extra-virgin avocado oil. It tastes buttery and rich and is perfect for drizzling over fish, beans, or vegetables. Avocado oil is a good source of oleic acid, vitamin E, and lutein, which helps protect your eyes.

Which oils are anti-inflammatory? To help combat inflammation, choose oils that higher in monounsaturated fat or omega-3 polyunsaturated fat. Good choices for anti-inflammatory oils include olive oil, avocado oil and flaxseed oil.

Canola oil is highly processed making it less nutrient dense. Avocado oil is not chemically processed and offers higher amounts of healthy fats compared to canola oil. Although avocado oil can be more expensive and somewhat difficult to find, it does have the health edge over canola oil.