Which Cooking Oils Are the Healthiest?

 June 20, 2025 4 Minute Read
 Tracey Shaffer, RDN
Fresh Food Inspiration
Health Tips
Expert Advice

The Healthiest Cooking Oils

Cooking oils are used in most kitchens, but not all oils are the same. Some offer health benefits, while others might be less favorable for your heart and overall health. Knowing which oils to use and which to limit can help you make better choices for you and your family.

Types of Cooking Oils & Their Uses

Oils vary in smoke points, flavors and nutrients, making them suitable for various types of cooking. Here’s a simple guide to the most common cooking oils:

    Smoke Point: 350-410°F

    Best For: Sautéing, pan frying, roasting, salad dressings and marinades.

    Effects on Health: Olive oil benefits your heart because of healthy fats and antioxidants. It may reduce inflammation, lower bad cholesterol and help your brain. Extra virgin olive oil (EVOO) is the best for raw uses like dressings and dips. So, is olive oil good for you? Absolutely!

    Smoke Point: 480-520°F

    Best For: High-heat cooking, frying, grilling, roasting, sautéing, salad dressings and marinades.

    Effects on Health: Avocado oil is good for your heart and has anti-inflammatory properties including antioxidants and monounsaturated fats. Its high smoke point makes it ideal for frying and searing, and it provides a relatively neutral flavor.

    Smoke Point: 350°F (unrefined), 400°F (refined)

    Best For: High-heat cooking like sautéing, stir-frying, roasting, baking or searing.

    Effects on Health: Coconut oil may have some health benefits due to its medium chain triglycerides (MCT), but it’s high in saturated fats which may raise bad cholesterol and increase the risk of heart disease and stroke. Use it sparingly.

    Smoke Point: 400°F

    Best For: Frying, baking, grilling.

    Effects on Health: Canola oil has healthy fats, including omega-3 fatty acids, and it’s low in saturated fat. These fats may help protect your heart.

    Smoke Point: Varies (400-450°F)

    Best For: Roasting, baking.

    Effects on Health: Is vegetable oil bad for you? Vegetable oils are often refined using heat and chemicals and contain omega-6 fatty acids. A study (Opens in a new tab or window), however, found that they’re a healthy replacement for saturated and trans fats like butter and shortening.

Are There Oils to Avoid or Limit?

Seed Oils

Are seed oils bad for you? Seed oils include soybean, corn, sunflower, safflower and canola oils. They’re often processed with heat and other substances and are high in omega-6 fatty acids. Our bodies need both omega-3s and omega-6s from our diet. The debate on seed oils is ongoing. As with all aspects of nutrition, research is intricate and evolves with new discoveries. Recent research indicates that omega-6 fatty acids are good for heart health and glucose levels. The American Heart Association supports including omega-6s in a healthy diet to prevent heart disease. Instead of focusing on limiting omega-6 fatty acids, it’s more beneficial to concentrate on adding more omega-3 fats into your diet. Some excellent sources of omega-3 fats include fatty fish like salmon, mackerel and sardines, as well as flaxseeds, chia seeds and walnuts. Incorporating these foods into your meals can help balance the fats in your diet, promoting overall health and well-being.

Most seed oils are used in deep-fried foods, fast food and packaged snacks. These foods are also high in sodium, refined carbs and added sugars, providing little nutritional benefit. Replacing these foods with whole foods like fruits, vegetables, lean proteins, whole grains, legumes, nuts and seeds is more beneficial than focusing on eliminating seed oils from your diet. Due to harmful products that can be produced when heating seed oils at very high temperatures, these oils are best kept at 350°F or below.

How to Incorporate Oils into Your Diet in a Healthy Way

Using healthy oils can be easy. Here are a few ideas:

  • Salad Dressings and Dips: Mix extra virgin olive oil with balsamic vinegar, lemon juice and herbs for a fresh, homemade dressing or dip for bread.
  • Marinades: Use avocado oil in marinades for meats or vegetables before grilling.
  • Stir-Fry: Cook with avocado oil for a nutritious meal.
  • Baking Substitute: Replace butter with canola oil.

Boost Your Health with Oils

Choosing the right cooking oil can make a difference in your health. Using a variety of oils can support heart health, reduce inflammation and improve your cooking. Small changes in your kitchen can lead to big health benefits over time. Schedule a Virtual Nutrition Counseling appointment with one of our registered dietitians, our nutrition experts to find out more about how to incorporate more healthy foods into your diet.

Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.

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Tracey Shaffer (RDN, LD, NBC-HWC)

Tracey Shaffer (RDN, LD, NBC-HWC) is a seasoned dietitian and certified health coach who’s committed to helping patients improve their health and wellness. She‘s able to connect with people at all stages of their journeys and believes that small steps can lead to big changes. Outside of work, Tracey enjoys working out and spending time outdoors with her dogs, Lucy and Enzo.

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