Healthy Cooking Oils: 7 to Start Using and 5 to Rethink
Why Your Choice of Cooking Oil Matters More Than You Think
Choosing the right cooking oil isn't just a culinary decision—it’s a health investment. The oil you use to sauté veggies, dress your salad, or fry an egg can quietly influence everything from your cholesterol levels to your joint health. Some oils deliver anti-inflammatory benefits and essential nutrients, while others quietly fuel chronic inflammation and oxidative stress.
Most kitchens are stocked with whatever’s familiar or affordable—but convenience can come at a cost. Highly processed oils, excessive omega-6 intake, and hidden trans fats are all too common in everyday cooking. Meanwhile, nutrient-rich, unrefined oils often go unnoticed, despite their potential to support heart health, brain function, and even hormone balance.
In this article, we’ll cut through the marketing noise and explore which oils deserve a regular spot in your kitchen—and which ones are better left on the shelf.
The Best Oils to Add to Your Pantry
Before tossing out old habits, let’s look at the oils that actually support your health. These seven options are rich in beneficial fats, antioxidants, and vitamins that make a real difference to your body—inside and out.
1. Olive Oil: The Everyday Essential
If there’s one oil that’s earned its spot on the table, it’s extra virgin olive oil. This isn’t just for Mediterranean diets or fancy salads—it’s one of the most studied oils for cardiovascular health. Thanks to its high content of oleic acid (a heart-healthy monounsaturated fat) and polyphenols (powerful antioxidants), olive oil helps lower bad cholesterol, ease inflammation, and protect cells from damage.
Its anti-inflammatory edge makes it helpful for those managing arthritis or chronic conditions. And it's not just about disease prevention—olive oil also supports brain health and longevity. Just drizzle it over roasted vegetables or whisk it into a lemony vinaigrette, and you’ve already upgraded your meal.
2. Flaxseed Oil: A Plant-Based Omega-3 Powerhouse
Flaxseed oil shines for its alpha-linolenic acid (ALA) content, a plant-based omega-3 that many diets sorely lack. Omega-3s are critical for reducing inflammation, maintaining healthy cholesterol levels, and supporting brain and skin health. And flaxseed oil brings a bonus—lignans, plant compounds with antioxidant and anti-cancer potential.
It’s sensitive to heat and light, so this oil is best used raw. Think smoothies, oatmeal, or post-cooking drizzles. Store it in the fridge and use within a couple of months to avoid oxidation. It’s small-batch nourishment, not a fry-up oil.
3. Avocado Oil: Skin-Supporting and Heat-Stable
Avocado oil hits a rare sweet spot—it’s rich in oleic acid, just like olive oil, but it also has a high smoke point, making it ideal for cooking at higher temperatures. It's a workhorse in the kitchen that doesn’t sacrifice nutrition for function.
On top of heart health, avocado oil is loaded with vitamin E, supporting glowing skin and healthy eyes. It also helps your body absorb fat-soluble nutrients like vitamins A, D, E, and K more efficiently. Whether you’re grilling chicken or roasting sweet potatoes, this oil holds up beautifully.
4. Walnut Oil: A Cognitive and Cardiovascular Ally
Walnut oil is something of an unsung hero. Its 1:4 ratio of omega-3 to omega-6 fats is far better balanced than most seed oils, helping calm inflammation rather than stir it up. That ratio matters—a lot—because an overabundance of omega-6 without enough omega-3 can tip the scale toward chronic inflammation.
It also supports brain health and cognitive function thanks to its healthy fat profile and antioxidant content. Try using walnut oil in salad dressings, grain bowls, or drizzled over roasted carrots—it adds a subtle, earthy richness that’s hard to beat.
5. Grapeseed Oil: Antioxidant-Rich with a Light Touch
Grapeseed oil often flies under the radar, but it's a great option if you're looking for a neutral-tasting oil that still carries health benefits. It’s rich in polyphenols—plant-based compounds that combat free radical damage—and contains linoleic acid, a fatty acid that may support heart health and help with weight management.
Thanks to its light texture and clean flavor, grapeseed oil is ideal for salad dressings or light sautéing. Just keep in mind that while it has benefits, it's not as nutrient-dense as olive or avocado oil, so rotate it with other oils for better variety.
6. Sesame Oil: Traditional, Flavorful, and Therapeutic
Sesame oil is more than just a flavor booster—it has science-backed health benefits. Rich in antioxidants like sesamol and sesamin, sesame oil supports cardiovascular health and may even protect against neurodegenerative conditions. It’s also been shown to support blood sugar control in people with type 2 diabetes.
Its versatility is a win—it can handle high-heat cooking, but also adds a nutty flair to salad dressings and stir-fries. It’s been used in traditional medicine for centuries, and with good reason—it’s equal parts practical and therapeutic.
7. Pumpkin Seed Oil: Men’s Health and Digestive Support
Pumpkin seed oil earns its spot with a diverse nutrient profile. It’s high in omega-3 and omega-6 fatty acids, zinc, and other immune-supporting minerals. This oil is particularly beneficial for digestive health, prostate function, and reducing inflammation across various systems in the body.
Use it raw—its deep green hue and earthy flavor make it perfect for finishing soups or tossing into grain bowls. Beyond digestion, it may support liver health, combat oxidative stress, and help balance hormones, especially in men.
5 Common Oils That Could Be Harming Your Health
Some oils on supermarket shelves are cheap and convenient—but they're also processed, inflammatory, or even laced with trans fats. Here's what to cut back or cut out entirely.
1. Palm Oil: Saturated Fat and Hidden Trans Fats
Palm oil is high in saturated fats, which—when consumed in excess—can raise LDL cholesterol and increase cardiovascular risk. Even worse, many palm oils are hydrogenated to extend shelf life, creating harmful trans fats in the process.
You’ll find it tucked into packaged goods like cookies, crackers, and frozen meals. If you spot “hydrogenated palm oil” on a label, skip it—it’s doing your heart no favors.
2. Canola Oil: Highly Processed and Low in Nutrients
Despite its reputation as a “heart-healthy” option, most canola oil is heavily refined. The chemical extraction process can leave behind residues and strips away much of the oil’s original omega-3 content.
Additionally, a large portion of canola crops are genetically modified. While that’s a personal choice, the issue is less about the GMO status and more about the industrial processing that reduces its nutritional value and increases oxidation risk.
3. Margarine: A Trans Fat Relic to Retire
Margarine is one of the worst offenders when it comes to artificial trans fats—man-made fats linked to heart disease, stroke, and metabolic dysfunction. These are created through hydrogenation, a chemical process that hardens oil and dramatically boosts shelf life (at a high cost to health).
Even when labeled “trans fat free,” some margarine brands still contain small amounts. Your best bet? Stick with real fats like butter, olive oil, or avocado oil instead.
4. Corn Oil: Too Much Omega-6, Not Enough Benefit
Corn oil may seem harmless, but it’s one of the most concentrated sources of omega-6 fatty acids. The typical Western diet already gets far too much omega-6, and the imbalance with omega-3s drives up inflammation and contributes to chronic diseases.
While it’s affordable and widely available, corn oil just doesn’t deliver much nutritional upside. Better to choose oils with more favorable fat profiles.
5. Refined Sunflower Oil: Overused and Overprocessed
Sunflower oil is everywhere—from potato chips to frying pans. But the refined version is stripped of nutrients and sky-high in omega-6s. Worse, repeated heating (especially for frying) breaks it down into harmful compounds.
If you use sunflower oil at all, make sure it’s high-oleic and cold-pressed—otherwise, skip it. Better options like olive or avocado oil bring far more to the table.
How to Choose the Right Cooking Oil for Your Needs
So how do you shop smarter and use oils that actually support your health? Keep these key tips in mind:
Check for Cold-Pressed and Unrefined Labels
Cold-pressed oils are processed without heat, preserving antioxidants, vitamins, and healthy fats. Look for phrases like “cold-pressed,” “first press,” or “unrefined” on the bottle.
These oils tend to retain more of their natural nutrients, flavor, and therapeutic benefits—making them worth the slight price premium.
Avoid Hydrogenated and Chemically Treated Oils
Skip anything labeled “hydrogenated” or “partially hydrogenated.” These contain trans fats—linked to heart disease and metabolic issues. Likewise, avoid oils that have been chemically extracted using solvents like hexane.
Natural processing leads to better oils—period.
Understand Omega-3 to Omega-6 Ratios
Too much omega-6 and too little omega-3 creates an inflammatory cascade in the body. Oils like walnut, flaxseed, and pumpkin seed provide a healthier balance.
Here’s a quick comparison:
- Walnut oil: 1:4 (omega-3:omega-6)
- Flaxseed oil: Higher in omega-3
- Corn or sunflower oil: Up to 1:50—too much omega-6
Aim for oils with a ratio closer to 1:4 or better.
Store Oils in Dark Bottles (and Why That Matters)
Exposure to light and heat degrades oil quality fast. Choose oils stored in dark glass or metal containers, and keep them in a cool cupboard or fridge. Plastic bottles and clear containers often signal poor quality or improper storage.
Rotate Your Oils for Broader Nutrient Coverage
Using a mix of oils ensures a broader nutrient intake. For example:
- Olive oil for everyday cooking and salads
- Avocado oil for high-heat use
- Flaxseed oil for omega-3s
- Sesame or pumpkin seed oil for flavor and healing properties
A little rotation goes a long way.
Final Thoughts: Cook Smarter, Live Healthier
You don’t need to overhaul your kitchen overnight, but choosing better oils is one of the simplest ways to upgrade your meals and your long-term health. Think of it as a foundation—a small, daily habit that builds resilience over time.
Invest in quality oils, use them mindfully, and let them do what they were meant to: nourish, protect, and enhance your well-being.