One way you can do this is by choosing healthier nontropical vegetable oils for cooking and preparing food. Use these The Healthiest Cooking Oils instead of solid fats (including butter, shortening, lard, and hard stick margarine) and tropical oils (including palm and coconut oil), which can have a lot of saturated fat.
Contents
The Healthiest Cooking Oils
Coconut oil
Depending on who you ask, coconut oil should either be avoided or embraced in moderation. The main point of conflict is its high saturated fat content; unlike other plant-based oils, coconut oil is primarily saturated fat. Not everyone agrees that such a concentrated source of saturated fat is a no-go for health, but some experts, including the American Heart Association, argue that replacing foods that are high in saturated fat with healthier options can lower blood cholesterol levels and improve lipid profiles. Still, science is starting to suggest that not all saturated fats are bad for you.
Avocado oil
Avocado oil is good cold (in salads, dips, or smoothies) and hot (grilling, baking) food prep. It’s high in oleic acid, a fatty acid with a lot of health benefits. And when you eat it with veggies, it can boost the number of antioxidants you take in. It can head off inflammation and calm symptoms of arthritis. And it may keep you from getting gum disease.
Vegetable oil
The term “vegetable oil” is used to refer to any oil that comes from plant sources, and the healthfulness of a vegetable oil depends on its source and what it’s used for. Most vegetable oils on the market are a blend of canola, corn, soybean, safflower, palm and sunflower oils. “Generally I tell people to use olive oil whenever you can instead of a corn or soybean oil,” says Weinandy. They’re not necessarily bad for you, she says, “but you can get so much more benefit from olive oil.”
Still, vegetable oils are refined and processed, which means they not only lack flavor but also nutrients, Howard says. “Vegetable oil is guaranteed to be highly processed. It’s called ‘vegetable’ so that the manufacturers can substitute whatever commodity oil they want—soy, corn, cottonseed, canola—without having to print a new label,” she says.
Sesame oil
This oil is often used for its potent flavor; a little goes a long way. It contains both monounsaturated and polyunsaturated fatty acids, though it’s not especially high in other nutrients. It has a higher smoke point and can be used for high-heat recipes.
Almond Oil
It’s high in monosaturated fat and vitamin E. Refined almond oil has a high smoke point, so it’s good for high-heat cooking such as searing and browning. Unrefined almond oil has a nutty taste and is best as a salad dressing or drizzled over pasta.
Peanut oil
If you decide to cook with peanut oil, go for the cold-pressed version over refined. Cold-pressed keeps more of the nutrients, such as vitamin E, an antioxidant that helps protect your heart. Peanut oil also has a very high smoke point. That’s why it’s a popular choice for high-heat cooking.
Olive oil
Nutrition and cooking experts agree that one of the most versatile and healthy oils to cook with and eat is olive oil, as long as it’s extra virgin. “You want an oil that is not refined and overly processed,” says Howard. An “extra virgin” label means that the olive oil is not refined, and therefore of high quality. Extra virgin olive oil contains a large amount of monounsaturated fats and some polyunsaturated fatty acids; many studies have linked it to better heart health. Olive oil has a relatively lower smoke point compared to other oils, so it’s best for low and medium-heat cooking.
Canola oil
According to WebMD, Canola oil is very high in healthy unsaturated fats. Among the oils consumed generally, canola oil has the highest content of omega-3 fatty acid and alpha-linolenic acid (ALA), coming a close second to flaxseed oil. It’s extremely important to include ALA in your diet, because your body can’t make it, and studies have shown that ALA may help protect the heart through its effects on blood pressure, cholesterol and inflammation.
Tips for cooking with The Healthiest Cooking Oils
- The healthier oils listed here are generally safe for most home-cooking uses, including higher temperature cooking such as stir-frying and pan-frying. We do not recommend deep-fat frying as a cooking method.
- Any oil starts to degrade once it reaches its smoke point. So, if you accidentally let your oil smoke or catch fire, get rid of it and start over.
- If the oil smells bad, don’t use it. When the oil is stored too long it can become oxidized or rancid. It will have a distinct smell, and you should get rid of it.
- Don’t reuse or reheat any cooking oil.
- Buy cooking oils in smaller containers to avoid waste, and store them in a dark, cool place to keep them fresh longer.
