What's the healthiest type of oil? A scientific comparison

November 18, 2025 •

4 min read

According to the World Health Organization, limiting saturated fats and prioritizing unsaturated vegetable oils can reduce the risk of heart disease. The answer to what's the healthiest type of oil, however, is not a simple one, as it depends on your cooking method and specific health goals.

Quick Summary

The healthiest oil depends largely on how it is used and whether it is refined or unrefined. Top contenders include extra virgin olive oil and avocado oil for their healthy fat profiles, while processed seed oils should be used with caution, particularly at high temperatures.

Key Points

For Cold Use and Low Heat: Extra virgin olive oil is the top choice for dressings and finishing due to its high antioxidant and monounsaturated fat content.
For High-Heat Cooking: Avocado oil is the superior option, with a very high smoke point and a heart-healthy monounsaturated fat profile.
Refined vs. Unrefined: Unrefined, cold-pressed oils retain more nutrients but typically have lower smoke points; refined oils are more stable for high heat.
Saturated Fats: Oils high in saturated fats, like coconut oil and palm oil, should be used in moderation as they can raise LDL cholesterol.
Processed Seed Oils: Common 'vegetable oils' often contain high levels of omega-6 fatty acids and are prone to oxidation when repeatedly heated, potentially promoting inflammation.
Avoid Trans Fats: Eliminate any oils containing 'partially hydrogenated' fats, which are known to be detrimental to heart health.

Understanding the Fundamentals: Fat Types and Stability

Before diving into specific oils, it's crucial to understand the different types of fats and how they behave. The health profile of an oil is determined by its fatty acid composition and its stability under heat.

Monounsaturated Fats (MUFAs): These fats have one double bond and are considered very healthy and stable. They are known to lower LDL (bad) cholesterol and are the primary fat in olive and avocado oils.
Polyunsaturated Fats (PUFAs): These fats have multiple double bonds, making them less stable when heated. They include omega-3s and omega-6s, both of which are essential for health. The key is maintaining a healthy balance, as excessive omega-6 intake can promote inflammation.
Saturated Fats: These fats have no double bonds, making them highly stable and solid at room temperature. Found in butter, lard, and coconut oil, they have a higher smoke point but can increase LDL cholesterol levels and should be consumed in moderation.

The Healthiest Oils: Top-Tier Choices

For most purposes, a few oils stand out due to their high concentration of beneficial fats and antioxidants.

Extra Virgin Olive Oil (EVOO)

EVOO is a cornerstone of the heart-healthy Mediterranean diet for a reason.

Rich in Antioxidants: EVOO is loaded with powerful antioxidants and polyphenols, such as oleocanthal, which have strong anti-inflammatory properties. These compounds are crucial for protecting against chronic diseases.
Heart Health Benefits: Extensive research links EVOO consumption to lower blood pressure, improved blood vessel health, and a reduced risk of heart disease.
Best Uses: Best for low-to-medium heat cooking, sautéing, salad dressings, and drizzling over finished dishes to preserve its antioxidants.

Avocado Oil

With a composition very similar to olive oil, avocado oil is another excellent choice, especially for high-heat cooking.

High Smoke Point: Unrefined avocado oil boasts a very high smoke point, making it suitable for searing, frying, and roasting without breaking down and releasing harmful compounds.
Rich in MUFAs: Like EVOO, it's predominantly composed of monounsaturated fats, which benefit heart health by lowering LDL cholesterol.
Nutrient Absorption: It can enhance the absorption of fat-soluble vitamins and antioxidants from vegetables cooked with it.

A Matter of Application: Choosing Oil by Cooking Method

Different cooking methods require oils with different properties, specifically their smoke point—the temperature at which the oil begins to smoke and degrade.


Oil Type	Primary Fat Type	Smoke Point	Best Use	Notes
Extra Virgin Olive Oil (EVOO)	Monounsaturated	Medium (~350°F)	Sautéing, dressings, finishing	Rich in antioxidants; ideal for flavor.
Avocado Oil	Monounsaturated	High (~520°F)	Searing, frying, roasting	Neutral flavor, very versatile for high heat.
Refined Olive Oil	Monounsaturated	High (~465°F)	Roasting, frying	Lighter flavor than EVOO, higher smoke point.
Canola Oil	Monounsaturated/Polyunsaturated	High (~400°F)	Baking, general cooking	Neutral flavor, cost-effective, low saturated fat.
Refined Coconut Oil	Saturated	High (~400°F)	Frying, baking	Use in moderation due to high saturated fat.
Walnut Oil	Polyunsaturated (Omega-3)	Low (~225°F)	Dressings, finishing	Delicate nutty flavor, do not heat.
Flaxseed Oil	Polyunsaturated (Omega-3)	Low (~225°F)	Dressings, smoothies	High in ALA omega-3s, sensitive to heat.

Oils to Use with Caution or Avoid

Some oils and oil-related products should be limited or avoided for health reasons.

Processed Seed and Vegetable Oils

Commonly sold as 'vegetable oil', these blends often include soybean, corn, and sunflower oils. While they contain some healthy fats, the refining process strips away nutrients and antioxidants. More importantly, they are often very high in omega-6 fatty acids, which can disrupt the body's omega-3 to omega-6 balance, potentially increasing inflammation when consumed in excess. They are also prone to oxidation at high temperatures.

The Problem with Partially Hydrogenated Oils

These industrial oils are created to extend shelf life but contain trans fats, which are toxic to human health and are linked to heart disease. The FDA banned their use, but some trace amounts can still be present in processed foods. Always check ingredient labels for "partially hydrogenated vegetable oil".

Coconut and Palm Oil

While popular, these oils are very high in saturated fats and can increase LDL (bad) cholesterol. They are not as healthy as unsaturated alternatives and are best used sparingly. Palm oil also carries significant ethical and environmental concerns due to production methods.

Conclusion: Making the Best Choice for Your Kitchen

Ultimately, the 'healthiest oil' is not a one-size-fits-all answer. For cold uses and low-to-medium heat cooking, extra virgin olive oil provides the best balance of flavor, healthy fats, and antioxidants. For high-heat applications like frying and searing, avocado oil is the superior choice due to its high smoke point and similar beneficial fatty acid profile. Limiting your intake of processed vegetable oils and avoiding partially hydrogenated oils are key steps toward better health. By understanding the properties and appropriate uses of different oils, you can make informed choices to support a healthier diet. For more information on heart-healthy eating, consult the American Heart Association.

Your Oil Guide at a Glance

The Best All-Purpose: For flavor and heart health, extra virgin olive oil is unmatched for low-to-medium heat dishes, dressings, and finishing.
The High-Heat Champion: Avocado oil's exceptionally high smoke point makes it the safest and healthiest option for frying, roasting, and grilling.
The Omega-3 Boost: Flaxseed and walnut oils are excellent cold-use finishing oils for a boost of omega-3s.
The Cautionary Tale: Coconut oil and palm oil should be limited due to their high saturated fat content and potential impact on cholesterol.
The Ingredient to Avoid: Strictly avoid oils containing partially hydrogenated fats due to the presence of harmful trans fats.
The Balanced Approach: Focus on variety and moderation. Use quality, unrefined oils where possible and avoid reheating oil multiple times.

Frequently Asked Questions

Canola oil is low in saturated fat and high in monounsaturated fats and omega-3s, making it a heart-healthy option in moderation. However, many varieties are highly processed and have come under scrutiny, so choosing a cold-pressed or expeller-pressed version is recommended.

Extra virgin olive oil has a medium smoke point and is best for low-to-medium heat cooking, sautéing, or as a finishing oil. Heating it too high can destroy its delicate antioxidants and flavor. For high-heat methods like frying, avocado or refined olive oil is a better choice.

Coconut oil is composed of roughly 90% saturated fat, which can raise LDL (bad) cholesterol levels, a major risk factor for heart disease. While it has some unique fatty acids, its high saturated fat content makes it less heart-healthy than olive or avocado oil when used frequently.

An oil's smoke point is the temperature at which it starts to smoke and break down. Heating an oil beyond its smoke point can produce harmful compounds and free radicals, so it's important to match the oil to the cooking method's heat level.

Standard vegetable and seed oil blends are often highly refined and high in omega-6 fatty acids. While omega-6s are essential, excessive intake can promote inflammation, especially when not balanced with sufficient omega-3s. Moderation and choosing unrefined options are best.

For dressings and marinades, unrefined oils with rich flavor are ideal. Extra virgin olive oil is a classic choice, as are flaxseed oil and walnut oil, both of which are rich in omega-3s but should not be heated.

Yes, reusing cooking oil, especially for high-heat frying, is unhealthy. Each time oil is heated, it breaks down and produces more toxic byproducts. Restaurants often reuse oil many times, which is why it's best to avoid repeatedly consuming fried foods from these sources.