Choosing healthy cooking oils: 8 types to use and 3 to limit

Choosing healthy cooking oils: 8 types to use and 3 to limit

Fats play an essential role in cell development and serve as an indispensable solvent for the body to absorb fat-soluble vitamins such as A, D, E, K, and beta-carotene. For a 2,000-calorie diet, you should limit cooking oil intake to about 27 g (equivalent to 6 teaspoons) per day. In particular, prioritize replacing saturated fats with oils rich in monounsaturated and polyunsaturated fats. to protect cardiovascular health.

Refer to the oils to choose and limit below:

8 healthiest cooking oils

Olive oil

Extra virgin olive oil is a "superfood" for the heart thanks to containing over 30 phenolic compounds and oleocanthal, a natural anti-inflammatory substance with a distinctive pungent taste. With an abundant amount of monounsaturated fats, this oil significantly reduces bad cholesterol (LDL) and the risk of mortality from heart disease.

You should use olive oil to drizzle over salads and bread, or use it in stir-fries and baked goods. However, due to its low smoke point, avoid using this oil for deep-frying to ensure health and safety.

Canola oil

Canola oil is an economical choice with an ideal fat profile: only 1 g of saturated fat, yet offering 9 g of monounsaturated fat and 4 g of polyunsaturated fat per tablespoon. Thanks to its neutral flavor and high smoke point, it is well suited for high-heat frying and roasting.

Regarding concerns about hexane solvents during extraction, even though residue levels in the final product are very low, you can still opt for cold-pressed oil to ensure safety while preserving full health benefits.

Flaxseed oil

Flaxseed oil is a rich source of alpha-linolenic acid (ALA)—an essential omega-3 fatty acid that the body cannot synthesize on its own. In addition to reducing inflammation, the omega-3 and omega-6 in this oil are directly linked to lowering blood pressure and protecting cardiovascular health.

Since its fatty acid bonds are very sensitive to heat, flaxseed oil should never be heated to avoid altering its nutrients. Instead, use it in salads, smoothies, or add it to food after cooking to maximize its benefits.

Avocado oil

Avocado oil is a rich source of monounsaturated fats that maintains its nutritional value at both low and high temperatures. With a neutral flavor, it is an ideal choice for cooking, baking, and salad dressings.

However, given the prevalence of counterfeit and substandard oils on the market, you should prioritize brands with verified purity to ensure safety and quality.

Walnut oil

Walnut oil is a rich source of omega-3 (ALA), providing dual benefits: protecting cardiovascular health and helping prevent diabetes. In particular, the high omega-3 content in the oil also helps enhance cognitive function and maintain brain sharpness in middle age.

Due to its distinctive nutty aroma but very low smoke point, never use this oil for frying or stir-frying. The best way to use it is by drizzling it over salads or cooked dishes, and it must be stored in the refrigerator to prevent oxidation (rancidity).

Sesame oil

Sesame oil is also a type of polyunsaturated fat. It is known for its anti-inflammatory and antioxidant properties, potentially helping to reduce the risk of cardiovascular disease and atherosclerosis—the buildup of fats and other substances in the artery walls that narrows blood vessels and raises blood pressure.

Sesame oil has a high smoke point, making it well-suited for high-heat cooking such as stir-frying, but it also has a relatively strong flavor.

Grapeseed oil

Like flaxseed oil, grapeseed oil contains omega-6 polyunsaturated fatty acids, particularly linoleic acid. Grapeseed oil also contains vitamin E, which acts as an antioxidant to help fight free radicals and is an important vitamin supporting the immune system.

Grapeseed oil is low in saturated fat and has a high smoke point, making it a healthy choice for all types of cooking. Its rich yet mild flavor is well-suited for salad dressings or drizzled over roasted vegetables.

Sunflower oil

Sunflower oil is high in unsaturated fats and low in saturated fats. Research shows that choosing cold-pressed sunflower oil can help maximize its vitamin E content.

High-oleic sunflower oil in particular is extracted from sunflowers bred to contain more oleic acid, an omega-9 fatty acid that may benefit heart health. It is especially suitable for high-heat cooking and frying.

3 Cooking Oils You Should Limit or Avoid

Coconut oil

Coconut oil contains over 80% saturated fat, but mostly medium-chain triglycerides (MCTs)—a type of fat the body prioritizes burning for energy rather than storing as fat. Studies show that coconut oil's impact on "bad" LDL cholesterol is lower than butter but still higher than other vegetable oils; however, a direct link between it and cardiovascular disease remains unclear.

Therefore, coconut oil should be consumed in moderation, considered a small part of a healthy diet rather than a primary source of fat, to ensure that the allowable limits for saturated fat are not exceeded.

Partially hydrogenated oil

Partially hydrogenated oil is an artificial trans fat created to solidify vegetable oils. This is a "doubly harmful" fat because it raises bad cholesterol (LDL) while lowering good cholesterol (HDL), leading to a high risk of cardiovascular disease and stroke.

Although the U.S. Food and Drug Administration (FDA) has declared this type of oil unsafe, manufacturers can still label products as "0 g Trans fat" if the content is under 0.5g per serving. To protect yourself, check ingredient lists carefully and limit processed foods to avoid accumulating small amounts of this harmful fat.

Palm oil

Palm oil contains nearly equal proportions of saturated and unsaturated fats. Thanks to its semi-solid nature and zero trans-fat content, it is often used as a substitute for hydrogenated oils in processed foods. Although lower in saturated fat than butter, palm oil is still not an optimal choice for everyday cooking.

In particular, because people with diabetes face a high risk of cardiovascular disease, the American Diabetes Association recommends strictly controlling and limiting oils rich in saturated fat, such as palm oil, to protect long-term health.

To protect cardiovascular health, experts recommend prioritizing oils rich in unsaturated fats, such as olive oil, canola oil and flaxseed oil. Oils high in saturated fats, such as coconut oil and palm oil, should be used only in small amounts, with preference given to sustainably sourced products.

In particular, extreme caution is needed with trans fats (Trans fat) in partially hydrogenated oils. Although banned in the United States and many other countries, these harmful fats may still be present in small amounts in ultra-processed foods, posing a hidden risk to cardiovascular health.