What is the healthiest oil you can eat? A comprehensive guide

December 16, 2025 •

4 min read

According to the American Heart Association, replacing saturated fats with healthier unsaturated fats can significantly reduce heart disease risk. But with so many options lining the grocery aisles, many people wonder, "what is the healthiest oil you can eat?" The answer depends on several factors, including your cooking method and specific health goals.

Quick Summary

This guide explores the healthiest oil options based on their fat profiles, health benefits, and best culinary uses. It provides a comparative look at popular oils to help you choose the best type for different cooking methods.

Key Points

Prioritize Unsaturated Fats: The healthiest oils are rich in monounsaturated and polyunsaturated fats, which support heart health and can lower 'bad' LDL cholesterol.
Extra Virgin Olive Oil (EVOO) is a Top Pick: It is loaded with anti-inflammatory antioxidants and heart-healthy monounsaturated fats, ideal for low-to-medium heat cooking and dressings.
Avocado Oil is Best for High Heat: With its very high smoke point, avocado oil is the best option for frying, roasting, and searing without breaking down.
Flaxseed and Walnut Oils for Cold Dishes: These oils are packed with omega-3s but have low smoke points, making them perfect for dressings and finishing dishes (never for cooking).
Use Coconut Oil Sparingly: Despite its reputation, coconut oil is high in saturated fat and should be consumed in moderation, unlike oils high in unsaturated fats.
Consider Variety: Using a rotation of healthy oils for different purposes ensures you benefit from a wide range of healthy fats and nutrients.

Understanding Healthy Fats and Oil Selection

Not all fats are created equal, and understanding the differences is key to choosing the right oil for your health. Unsaturated fats—categorized as monounsaturated or polyunsaturated—are considered 'good' fats and are associated with a reduced risk of heart disease. Saturated fats, primarily found in animal products and some plant-based oils like coconut and palm oil, can raise levels of 'bad' LDL cholesterol and should be consumed in moderation. The best oils are liquid at room temperature and derived from plants, offering a high concentration of beneficial unsaturated fats.

The Top Tier: Extra Virgin Olive Oil (EVOO) and Avocado Oil

Extra Virgin Olive Oil (EVOO) Extra virgin olive oil, a cornerstone of the heart-healthy Mediterranean diet, is often cited as the healthiest oil available. It is minimally processed, which preserves its nutritional integrity and flavor profile.

Rich in Monounsaturated Fats: EVOO is predominantly made up of oleic acid, a monounsaturated fat that helps lower 'bad' LDL cholesterol while maintaining 'good' HDL levels.
Packed with Antioxidants: It is rich in potent antioxidants like polyphenols and oleocanthal, which possess powerful anti-inflammatory properties and protect cells from oxidative stress.
Best Uses: Due to a moderate smoke point (around 325–405°F), EVOO is ideal for salad dressings, sauces, low-to-medium heat sautéing, and finishing dishes.

Avocado Oil If you need a versatile oil for high-heat cooking, avocado oil is an excellent choice. Its fatty acid profile is remarkably similar to olive oil, rich in monounsaturated fats.

High Smoke Point: With a smoke point of 520°F, avocado oil is one of the best for frying, roasting, and grilling, as it won't break down and produce harmful compounds under high heat.
Nutrient-Dense: It is a good source of vitamin E and lutein, antioxidants that support heart and eye health.
Neutral Flavor: Its mild, buttery taste makes it a flexible option for a wide range of recipes, from baking to searing.

Other Highly Beneficial Oils

Canola Oil: Canola oil is very low in saturated fat and contains a good balance of omega-3 and omega-6 fatty acids. Its neutral flavor and high smoke point (400°F) make it suitable for various cooking methods, including frying.
Flaxseed Oil: This oil is exceptionally rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid crucial for health. However, it has a very low smoke point and should never be used for cooking. It's best reserved for salad dressings or adding to smoothies.
Walnut Oil: Another source of omega-3s, walnut oil offers a nutty flavor and is best used for dressings or drizzling over cooked dishes due to its low smoke point.

The Coconut Oil Controversy

Coconut oil has gained a reputation as a health food, but its high saturated fat content (over 80%) is a significant point of concern for heart health. While some research focuses on the benefits of medium-chain triglycerides (MCTs) found in coconut oil, critics argue that these studies often use pure MCT oil, not coconut oil itself. For most individuals, consuming oils high in saturated fat in large quantities is not recommended and can negatively impact cholesterol levels.

Cooking Oil Comparison Table


Oil	Primary Fat Type	Smoke Point (°F)	Best For
Extra Virgin Olive Oil	Monounsaturated	325–405	Salad dressings, sautéing, finishing dishes
Avocado Oil	Monounsaturated	520	Frying, roasting, high-heat cooking
Canola Oil	Mono/Polyunsaturated	400	Baking, frying, general cooking
Flaxseed Oil	Polyunsaturated (ALA)	Very Low	Dressings, dips (no heat)
Coconut Oil	Saturated	350	Moderate use for specific flavors
Walnut Oil	Polyunsaturated (ALA)	Very Low	Dressings, finishing (no heat)

How to Choose the Right Oil for Your Needs

For high-heat cooking (frying, roasting): Choose an oil with a high smoke point, like avocado oil or refined olive oil, which are more stable when heated.
For dressings and dips (no heat): Use delicate, unrefined oils with lower smoke points, such as extra virgin olive oil, flaxseed oil, or walnut oil, to preserve their flavors and nutrients.
For general cooking (sautéing, baking): Opt for a versatile oil with a medium smoke point and neutral flavor, such as canola or refined olive oil.
For specific flavors: Use small amounts of specialized oils like toasted sesame oil or coconut oil to add unique flavors to dishes.

Conclusion: Variety and Moderation are Key

While extra virgin olive oil and avocado oil stand out for their robust health benefits and versatility, there is no single "healthiest" oil for every purpose. A balanced approach involves selecting different oils based on your cooking needs while prioritizing those rich in unsaturated fats. By understanding the properties of each oil and choosing wisely, you can enhance both the flavor and nutritional value of your meals. Remember to use all oils in moderation, as they are calorie-dense. The most significant gains come from replacing less healthy fats with better options within an overall healthy dietary pattern, such as the one promoted by the American Heart Association.

Learn more about dietary fats and their effects on health from authoritative sources like the American Heart Association.

Frequently Asked Questions

Yes. Extra virgin olive oil (EVOO) is the least refined form, meaning it retains more of its antioxidants and health-promoting nutrients, though it has a lower smoke point than refined olive oil.

Yes, it is safe to cook with EVOO for most low-to-medium heat methods like sautéing and baking. The myth that it degrades under heat has been largely debunked, with studies showing it remains stable and retains benefits.

While coconut oil contains some beneficial medium-chain triglycerides (MCTs), its high saturated fat content can raise LDL cholesterol. Most health organizations recommend limiting saturated fat intake and prioritizing oils rich in unsaturated fats instead.

An oil's smoke point is the temperature at which it begins to smoke and break down, potentially releasing harmful compounds. Using an oil with a suitable smoke point for your cooking method is important to preserve nutrients and avoid bitter flavors.

Modern, liquid seed oils like canola and high-oleic sunflower oil are generally considered healthy when used in moderation and in place of saturated fats. They contain beneficial unsaturated fats and are low in saturated fat. The concern is primarily with processed, hydrogenated versions or an unbalanced omega-3 to omega-6 intake.

No, flaxseed oil has a very low smoke point and should never be heated. Heating it will destroy its omega-3 fatty acids and can produce harmful compounds. It is best used for cold applications like dressings.

Store oils in a cool, dark place away from heat and light to prevent them from going rancid. Some oils, like walnut and flaxseed, benefit from refrigeration to preserve their freshness.