What is the number one healthiest cooking oil?

According to the American Heart Association, replacing saturated fats with unsaturated fats can improve heart health. There is no single winner for the title of the number one healthiest cooking oil; instead, the best choice depends on your specific cooking needs and heat level. For general-purpose cooking, extra virgin olive oil and avocado oil are often cited by dietitians as top contenders due to their healthy fat profiles and antioxidant content.

Quick Summary

The healthiest oil depends on its use and cooking temperature. Extra virgin olive oil is best for lower-heat cooking, while avocado oil excels at high heat, with both offering numerous heart-health benefits. Other healthy options include sesame oil and high-oleic safflower oil, while heavily processed seed oils and those high in saturated fat should be limited.

Key Points

• No Single Winner: There is no one "number one healthiest cooking oil"; the best choice depends on the cooking method and heat level.

• Olive Oil for Low-to-Medium Heat: Extra virgin olive oil is ideal for sautés, dressings, and finishing, thanks to its high monounsaturated fat and antioxidant content.

• Avocado Oil for High Heat: Avocado oil has a high smoke point (520°F), making it the best option for searing, frying, and grilling.

• Check Processing: Look for cold-pressed, unrefined, or extra virgin oils to get the most nutrients and antioxidants.

• Consider Your Needs: Keep different healthy oils on hand for specific uses to maximize both health benefits and flavor.

• Limit Saturated Fats: Oils high in saturated fat, like coconut oil, should be used sparingly, especially when heart health is a concern.

• Read Labels: Be mindful of packaging, harvest dates, and ingredient lists to ensure you are purchasing a high-quality, authentic oil.

Determining the single healthiest cooking oil is more complex than it appears, as the "best" oil is highly dependent on how it's used. Factors like fatty acid composition, antioxidant levels, and smoke point all influence an oil's health profile and performance in the kitchen. Most nutrition experts agree that extra virgin olive oil (EVOO) and avocado oil are among the top choices for home cooking, offering different strengths for different applications.

Extra Virgin Olive Oil: A Mediterranean Staple

Extra virgin olive oil is widely celebrated as one of the healthiest cooking oils, and for good reason. It is minimally processed, which preserves more of its beneficial compounds, including a high concentration of monounsaturated fats (primarily oleic acid) and potent antioxidants called polyphenols.

• Health Benefits: EVOO has strong anti-inflammatory properties and can lower LDL (bad) cholesterol, helping to protect against heart disease. Its antioxidant content also helps protect cells from damage caused by free radicals.
• Culinary Uses: With a moderate smoke point (around 350-410°F), extra virgin olive oil is suitable for sautéing, roasting, and oven baking. It is especially prized for its robust, fruity flavor and is best used uncooked in salad dressings, marinades, or as a finishing drizzle to preserve its delicate flavor and nutrients.

Avocado Oil: The High-Heat Hero

Avocado oil is another excellent choice, offering a similar heart-healthy monounsaturated fat profile to olive oil but with a much higher smoke point (up to 520°F). This makes it an ideal option for high-heat cooking methods where EVOO is not suitable.

• Health Benefits: Like olive oil, avocado oil can help lower bad cholesterol and reduce inflammation. It is also a rich source of vitamin E and the antioxidant lutein, which is vital for eye health.
• Culinary Uses: Its mild, buttery, and neutral flavor makes it incredibly versatile. It is perfect for searing, grilling, stir-frying, and deep-frying, where its high smoke point ensures stability and prevents the oil from breaking down into harmful compounds.

Comparison of Healthy Cooking Oils

To help you decide which oil is best for your culinary needs, here is a comparison of some of the healthiest options:

Feature	Extra Virgin Olive Oil	Avocado Oil	Sesame Oil	High-Oleic Safflower Oil
Best For	Lower-to-medium heat cooking, dressings, finishing.	High-heat cooking like searing, frying, grilling.	Moderate-heat cooking, Asian cuisine.	High-heat frying and grilling.
Smoke Point	350-410°F (176-210°C)	Up to 520°F (271°C)	~410°F (210°C) for refined	~510°F (265°C)
Flavor	Fruity, grassy, peppery, distinct	Mild, neutral, buttery	Nutty, distinct (toasted or untoasted)	Neutral
Key Fats	High Monounsaturated	High Monounsaturated	Balanced Mono/Polyunsaturated	High Monounsaturated (oleic)
Key Antioxidants	Polyphenols, Vitamin E	Lutein, Vitamin E	Sesamol, Sesaminol	Vitamin E

Other Considerations for Healthy Oils

While olive and avocado oils often get the spotlight, other oils can also fit into a healthy diet depending on their processing and use. Canola oil, for instance, contains a favorable balance of omega-3 and omega-6 fatty acids but is highly refined, which strips away many nutrients. Conversely, coconut oil's high saturated fat content means it should be used in moderation. Cold-pressed and unrefined versions of any oil are generally the healthiest, as they retain more of their natural vitamins and antioxidants. Always store oils away from heat and light to prevent them from going rancid.

Conclusion: The Final Verdict

There is no single "number one" healthiest cooking oil because the best option depends on the cooking application and heat level. For general-purpose and low-to-medium heat cooking, extra virgin olive oil is the most widely recommended choice due to its extensive research-backed heart health benefits and rich antioxidant content. For high-heat cooking, avocado oil is the superior choice, as its high smoke point ensures stability, and its nutritional profile is comparable to olive oil. A well-stocked, healthy kitchen likely contains both of these versatile oils, allowing for the best choice for any given recipe, whether it's a salad dressing or a searing hot stir-fry.

Visit the American Heart Association for more information on cooking with healthy fats.

Frequently Asked Questions

Is extra virgin olive oil better for you than regular olive oil?

Yes, extra virgin olive oil (EVOO) is generally healthier than regular olive oil because it is less processed and retains more of its natural antioxidants and anti-inflammatory compounds.

Can you cook with extra virgin olive oil at high heat?

Extra virgin olive oil has a moderate smoke point and is best for low-to-medium heat cooking. For high-heat applications like frying or searing, avocado oil is a better, more stable choice.

Is coconut oil a healthy cooking oil?

Due to its very high saturated fat content, coconut oil should be used in moderation. While it has some purported benefits like MCTs, olive oil and avocado oil are generally considered healthier for everyday cooking.

How important is the smoke point of a cooking oil?

The smoke point is very important, as heating an oil beyond its smoke point can cause it to break down, lose nutrients, and release harmful free radicals. Always match your oil to your cooking temperature.

Are seed oils like canola and corn oil unhealthy?

Highly refined seed oils like corn or soybean oil are less nutritious than extra virgin olive oil or avocado oil because the refining process strips away beneficial compounds. However, some refined oils, like canola, can have favorable fatty acid profiles.

How should I store cooking oil to keep it fresh?

Store cooking oils in a cool, dark place away from light and heat to prevent them from oxidizing and going rancid. Choosing oil in a dark-colored glass bottle also helps protect it.

What is the best all-purpose cooking oil?

A truly all-purpose oil for all temperatures does not exist. A smart approach is to keep both a moderate smoke point oil like extra virgin olive oil for everyday use and dressings, and a high smoke point oil like avocado oil for searing and frying.