Which Cooking Oil Is Good for Health? | Fats That Work For You

Choosing a cooking oil can feel like a guessing game with so many bottles lining the shelf. The honest answer to which cooking oil is good for health is that most plant-based, unsaturated oils are solid choices, while you should limit those high in saturated fat. The decision matters because the type of fat you cook with regularly influences your heart health over time.

Here is the straightforward breakdown of what to reach for, what to limit, and how to use them without ruining their benefits.

The Healthiest Oils For Everyday Cooking

The American Heart Association (AHA) recommends choosing nontropical vegetable oils for cooking. The general rule is to look for oils with less than 4 grams of saturated fat per tablespoon, and to avoid any with partially hydrogenated oils or trans fats.

Oils that meet this bar and are great for regular cooking include:

• Canola oil for its neutral flavor and versatility
• Olive oil for salads and moderate-heat cooking
• Corn, safflower, and soybean oils for everyday use
• Peanut and sunflower oils when you need a higher smoke point
• Avocado and grapeseed oils as versatile specialty picks

The FDA has even approved a qualified health claim for oils high in oleic acid, including olive, sunflower, and canola oil. These may reduce the risk of coronary heart disease when they replace fats and oils higher in saturated fat. The FDA’s claim language cites about 1½ tablespoons (20 grams) daily as the relevant amount.

Coconut Oil And Other Fats To Limit

Not all oils are created equal when it comes to your heart. Coconut oil and palm oil are tropical oils that pack more saturated fat per spoonful, which can raise LDL (bad) cholesterol. The AHA advises limiting these, along with butter, lard, and other animal fats.

You do not need to ban them completely. A little coconut oil for a specific recipe now and then is fine. The issue is making them daily staples when better options exist. If you are frying an egg, a splash of olive or canola oil is a healthier call than butter or coconut oil.

Matching The Oil To The Heat

Once you have picked a healthy oil, use it the right way. Refined oils stand up to high heat better than their unrefined counterparts.

Olive oil is sturdy enough for most home cooking, and the USDA includes it among oils recommended for deep frying. The AHA does note, however, that deep-fat frying is not a healthy cooking method, even with a better oil.

If you are ready to upgrade your pantry, our tested roundup of top-rated options can help you choose the best cooking oils for your kitchen.

Simple Mistakes That Ruin A Good Oil

A healthy oil can turn unhealthy with misuse. Avoid these common errors in the kitchen.

Reusing or reheating oil. Each reheating cycle degrades the oil further, creating compounds that are not good for you. Use oil once for deep frying, then discard it.

Cooking with rancid oil. If a bottle smells off, musty, or like old paint, it has gone rancid. Rancid oil tastes bad and has lost its nutritional value. Smell your oil before using it, especially if the bottle has been open a while.

Heating oil past its smoke point. When oil starts to smoke, it breaks down and releases unpleasant compounds. If you see smoke, that oil is too hot, and it is best to start over with a fresh batch at a lower temperature.

Assuming all vegetable oils are equal. A generic “vegetable oil” blend is usually fine, but it is not the same as a heart-healthy choice. Check the label for saturated fat content and skip anything with partially hydrogenated oils. The AHA suggests swapping in olive or canola oil most of the time instead of reaching for a generic blend as your default.