Which is the healthiest type of cooking oil?

December 23, 2025 •

3 min read

According to the World Health Organization, substituting saturated fats with unsaturated vegetable oils can reduce the risk of cardiovascular disease. Navigating the options to find which is the healthiest type of cooking oil can be challenging, but understanding the differences is key to making informed dietary choices.

Quick Summary

This guide breaks down various cooking oils based on their fatty acid content, smoke points, and best uses. It compares popular options like olive oil, avocado oil, and canola oil to help you choose the best fit for your health and cooking style.

Key Points

Opt for Unsaturated Fats: Choose oils high in monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats to support heart health and lower LDL cholesterol.
Match Oil to Temperature: Use oils with high smoke points like avocado or high-oleic safflower for high-heat cooking, and save sensitive, nutrient-rich oils like extra-virgin olive oil for cold uses.
Balance Omega-3 and Omega-6: Prioritize oils that offer a good balance of omega-3 and omega-6 fatty acids to help manage inflammation. Flaxseed oil is notably rich in ALA omega-3.
Choose Minimally Processed Options: Look for 'cold-pressed' or 'unrefined' oils, like extra-virgin olive oil and virgin avocado oil, as they retain more antioxidants and beneficial compounds.
Use Coconut Oil Sparingly: Despite its popularity, coconut oil is high in saturated fat and should be used in moderation rather than as a primary oil, especially compared to plant-based alternatives.
Prioritize Variety and Moderation: No single oil is perfect for every use. A diet that incorporates a variety of healthy oils, used in moderation, is the best strategy for overall wellness.

Understanding the Fats: Mono vs. Poly vs. Saturated

To determine the healthiest cooking oil, it's essential to first understand the different types of fats they contain. The ideal choices are rich in unsaturated fats, while those high in saturated fats should be used sparingly.

Monounsaturated Fats (MUFAs)

These heart-healthy fats have a single double bond in their chemical structure and are typically liquid at room temperature. MUFAs can help lower bad (LDL) cholesterol levels while maintaining good (HDL) cholesterol.

Sources: Olive oil, avocado oil, peanut oil.

Polyunsaturated Fats (PUFAs)

Containing more than one double bond, these fats include the essential omega-3 and omega-6 fatty acids that the body cannot produce on its own. While both are necessary, it is important to maintain a healthy balance, as excessive omega-6 can increase inflammation.

Sources: Flaxseed oil, walnut oil, sunflower oil, corn oil.

Saturated Fats

These fats have no double bonds and are solid at room temperature. High intake of saturated fats, like those found in butter and coconut oil, has been linked to increased levels of LDL cholesterol and heart disease risk, though some controversy exists, especially concerning coconut oil.

Sources: Coconut oil, butter, palm oil.

Matching Oil to Cooking Method

Different oils have different smoke points, the temperature at which they start to break down, lose nutrients, and potentially release harmful compounds. Using the right oil for the right purpose is crucial for health and flavor.

Best Oils for High-Heat Cooking

For searing, frying, and roasting, choose oils with a high smoke point and stability to resist oxidation. Avocado oil (up to 520°F / 271°C) is a top choice, with a neutral flavor. Other good options include high-oleic safflower oil (510°F / 266°C) and rice bran oil (490°F / 254°C).

Best Oils for Medium-Heat and Sautéing

Refined olive oil (410°F / 210°C) and cold-pressed sesame oil (410°F / 210°C) are suitable for everyday stovetop cooking and baking.

Best Oils for No-Heat Applications

Extra-virgin olive oil (EVOO) is excellent for cold applications due to its antioxidants and monounsaturated fats, but has a lower smoke point (325°F / 163°C). Flaxseed oil and walnut oil, rich in omega-3 ALA, are also best used unheated.

Comparison of Healthy Cooking Oils


Oil	Predominant Fat	Smoke Point	Best Uses	Key Health Benefits
Avocado Oil	Monounsaturated	520°F (271°C)	High-heat cooking, frying, baking, dressings	Heart health, eye health, antioxidants
Extra-Virgin Olive Oil	Monounsaturated	325°F (163°C)	Cold dressings, drizzling, low-to-medium sautéing	Antioxidants, anti-inflammatory, reduces heart disease risk
High-Oleic Safflower Oil	Monounsaturated	510°F (266°C)	High-heat cooking, deep frying	Heart health, high vitamin E content
Canola Oil	Monounsaturated/Polyunsaturated	400°F (204°C)	Sautéing, baking, dressings	Low saturated fat, good omega-3 (ALA) source
Flaxseed Oil	Polyunsaturated (Omega-3 ALA)	225°F (107°C)	Dressings, dips, low-temp dishes (not cooking)	High omega-3 content, anti-inflammatory

Conclusion: Making the Best Choice for You

Determining the absolute healthiest cooking oil is less about finding a single "winner" and more about understanding which oils best suit different culinary needs while prioritizing health. Extra-virgin olive oil remains a top recommendation for its versatility and robust nutrient profile, especially for cold applications and low-to-medium heat cooking. For higher temperatures, avocado oil and high-oleic safflower oil are safer and more stable alternatives. Avoiding trans fats and using healthy oils in moderation, as part of a balanced diet, is the most beneficial approach for long-term health. Consider having a few different, high-quality oils in your kitchen to use for specific purposes. Explore more about healthy fats at the American Heart Association website for further information on fat intake and heart health.

Frequently Asked Questions

Yes, extra-virgin olive oil is safe for low-to-medium heat cooking, such as sautéing, but its low smoke point means it should not be used for high-heat methods like deep-frying. This allows its delicate antioxidants to be preserved.

For high-heat frying, avocado oil or high-oleic safflower oil are among the healthiest choices due to their high smoke points and oxidative stability. These oils resist breaking down and forming harmful compounds at high temperatures.

Coconut oil is very high in saturated fat, which can raise bad (LDL) cholesterol levels and increase the risk of heart disease. While it contains some beneficial medium-chain triglycerides (MCTs), most experts recommend limiting its use in favor of unsaturated plant oils.

Refined vegetable oils, often blends of soy or corn, are highly processed, which strips away many nutrients and antioxidants. While they have a neutral taste and high smoke point, minimally processed, single-source oils like olive or avocado are generally healthier alternatives.

An oil's smoke point is the temperature at which it begins to smoke and degrade. Heating an oil past its smoke point can damage its nutrients, create an unpleasant taste, and release harmful free radicals. It is crucial to choose an oil with a smoke point appropriate for your cooking method.

Flaxseed oil contains the highest amount of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. However, due to its low smoke point, it should only be used for cold applications like dressings or dips.

To preserve freshness and prevent oxidation, most oils should be stored in a cool, dark place, away from heat and light. Purchasing oils in dark glass bottles can also help protect them from light degradation.