What is the Healthiest Grease for Cooking and Your Heart?

November 2, 2025 •

3 min read

According to the American Heart Association, replacing saturated and trans fats with unsaturated fats is a smart move for heart health. Navigating the options to determine what is the healthiest grease can be confusing, but understanding the different types of fats and their properties is key to making informed choices for your diet.

Quick Summary

The healthiest cooking fats are those high in monounsaturated and polyunsaturated fats, like avocado and olive oil. An oil's suitability depends on its fat profile and smoke point, which must be matched to the cooking method. Healthier options support cardiovascular health and provide essential nutrients.

Key Points

Prioritize plant-based oils: Focus on oils high in monounsaturated (avocado, olive) and polyunsaturated fats (canola, sesame) for heart-healthy cooking.
Match the grease to the heat: Use high-smoke point oils like avocado for frying and low-smoke point oils like extra-virgin olive oil for dressings.
Limit saturated fats: Reduce intake of animal fats (lard, tallow) and tropical oils (coconut, palm) that are high in saturated fat.
Consider animal fats carefully: While some animal fats like duck fat are lower in saturated fat than others, plant oils are generally the preferred healthy fat source.
Avoid trans fats: Steer clear of processed fats like hydrogenated oils and stick margarine, which are harmful to cardiovascular health.
Store oils correctly: Preserve the freshness and nutrients of your oils by storing them in a cool, dark place away from heat.

Understanding Healthy Fats: The Foundation of Cooking

Not all fats are created equal, and understanding their different types is crucial for determining which is the healthiest grease. The primary classifications are saturated, monounsaturated, and polyunsaturated fats.

Monounsaturated Fats: These heart-healthy fats, found in sources like avocados and olives, can help manage cholesterol levels.
Polyunsaturated Fats: Include essential omega-3 and omega-6 fatty acids, necessary for the body. They are present in fish, walnuts, and certain vegetable oils.
Saturated Fats: Primarily found in animal products and tropical oils. While debates exist, high intake can be linked to increased heart disease risk.

The Healthiest Greases for Your Cooking Needs

Your cooking method dictates the best choice of grease. An oil's "smoke point"—the temperature at which it begins to break down—is a critical factor. Heating oil past this point can degrade nutrients and produce harmful compounds.

Best for High-Heat Frying, Roasting, and Searing

For cooking requiring high temperatures, select fats with a high smoke point and good stability.

Avocado Oil: Refined avocado oil has a very high smoke point (up to 520°F) and is rich in monounsaturated fats, making it excellent for high-heat cooking.
Refined Olive Oil: This version can handle higher temperatures (up to 465°F) than extra virgin olive oil and is suitable for various cooking methods while providing monounsaturated fats.
High-Oleic Safflower Oil: This type is high in monounsaturated fats with a very high smoke point (up to 510°F), ideal for deep frying.

Best for Low-to-Medium Heat and Dressings

Some oils are best used at lower temperatures or raw to preserve their flavor and beneficial compounds.

Extra-Virgin Olive Oil (EVOO): Known for antioxidants and flavor, EVOO is best for dressings and low-heat cooking due to its lower smoke point (around 325-375°F).
Sesame Oil: Offers a distinct flavor and is a source of antioxidants and monounsaturated fats. It's suitable for moderate-heat cooking or as a finishing oil.
Flaxseed Oil: Very high in omega-3s, flaxseed oil is not for cooking and should be used raw in dressings or drizzled over food.

A Note on Animal Fats and Coconut Oil

Animal fats like lard are high in saturated fat and generally not recommended for regular use. Some, like duck fat, have a slightly better fat profile but are still calorie-dense.

Coconut oil is also high in saturated fat. While it contains MCTs, it shouldn't be the primary cooking fat over oils with more unsaturated fats.

Comparison of Common Cooking Greases


Fat Source	Primary Fat Type	Approximate Smoke Point	Best Uses
Avocado Oil (Refined)	Monounsaturated	520°F (271°C)	Frying, roasting, grilling
Olive Oil (Refined)	Monounsaturated	465°F (243°C)	Sautéing, roasting, moderate frying
Extra-Virgin Olive Oil	Monounsaturated	325-375°F (160-190°C)	Dressings, sauces, low-heat cooking
Safflower Oil (High-Oleic)	Monounsaturated	510°F (266°C)	Deep frying, high-heat cooking
Lard / Tallow	Saturated	370-400°F (188-205°C)	High-heat cooking (use sparingly)
Coconut Oil	Saturated	350°F (177°C)	Baking, medium-heat cooking (use sparingly)

Conclusion: Making the Right Choice for Your Health

Selecting the healthiest grease involves prioritizing plant-based, unsaturated fats and matching the oil to your cooking temperature. Avocado or refined olive oil are good for high heat, while extra-virgin olive oil is better for lower temperatures and raw applications. Use animal fats and coconut oil sparingly. Varying your cooking fats helps achieve a balance of beneficial fatty acids.

For additional information on healthy cooking oils and heart health, refer to resources like the American Heart Association(https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils).

How to Select and Use Healthy Fats

Check Processing: Look for cold- or expeller-pressed oils for less processing.
Proper Storage: Store oils in a cool, dark place in opaque containers to protect them from degradation.
Match Smoke Point: Align the oil's smoke point with your cooking method.
Mind Quantity: All fats are calorie-dense; consume in moderation.

Choose Healthy Fats: A Strategy for Your Kitchen

Incorporating a variety of healthy fats provides a range of nutritional benefits and culinary uses. Using different oils for different purposes—like avocado oil for searing and EVOO for dressings—is a smart strategy for a balanced diet.

The Truth About Reusing Cooking Grease

Reusing cooking oil carries risks. Repeated heating can cause it to go rancid and produce harmful compounds, which can be absorbed into food. This practice may contribute to health issues like oxidative stress and inflammation. It is best to avoid reusing heated oils, especially from deep frying.

Frequently Asked Questions

For frying and other high-heat cooking, refined avocado oil is often considered the healthiest option due to its very high smoke point and rich content of heart-healthy monounsaturated fats.

No, extra-virgin olive oil (EVOO) has a relatively low smoke point and is best used for dressings, dips, and low-to-medium heat sautéing to preserve its beneficial antioxidants and flavor.

Animal greases like lard and tallow are high in saturated fat, which can raise bad cholesterol levels and increase heart disease risk with excessive consumption. It is generally recommended to limit their use.

Coconut oil's health status is debated because it's very high in saturated fat, although it contains medium-chain triglycerides. Experts recommend using it in moderation and not as your sole cooking fat.

The smoke point is the temperature at which an oil starts to burn, lose nutrients, and potentially release harmful free radicals. Matching the oil's smoke point to your cooking temperature prevents this breakdown.

Reusing cooking oil or grease is not recommended. Repeated heating can cause the oil to become rancid and form harmful compounds, which can be absorbed by the food.

The healthiness of vegetable oil blends can vary. Some blends, often labeled "vegetable oil," contain refined oils high in omega-6 fatty acids, which can be inflammatory when consumed in excess. Choosing high-oleic plant oils or blends with a better omega-6 to omega-3 ratio is preferable.

Cooking sprays made from healthier oils like avocado or olive oil can be a good option for using less oil and managing portion sizes. Non-aerosol spray bottles are also available.