Which oil is the healthiest to use? A definitive guide

October 8, 2025 •

3 min read

According to the American Heart Association, replacing saturated fats with unsaturated fats can lower heart disease risk. With a dizzying array of options on grocery store shelves, determining which oil is the healthiest to use can be a challenging but critical step for your well-being.

Quick Summary

The healthiest cooking oil depends on your intended use and heat level. Extra virgin olive oil is ideal for low-to-medium heat and dressings due to its high antioxidant content, while avocado oil is a superior choice for high-heat cooking like frying and searing.

Key Points

For Cold Dishes and Low-Heat Cooking: Extra Virgin Olive Oil is a top choice due to its high antioxidant content and heart-healthy monounsaturated fats.
For High-Heat Cooking: Refined avocado oil is ideal for searing, roasting, and frying because of its exceptionally high smoke point.
Consider Cooking Method: The best oil depends on how you plan to use it; heating an oil past its smoke point can degrade its nutrients.
Vary Your Oils: Using a range of oils, like olive oil for dressings and avocado oil for frying, provides a wider spectrum of healthy fats and nutrients.
Read Labels: Look for terms like "cold-pressed" or "unrefined" for oils used at low temperatures, as these retain more nutrients.
Use in Moderation: All oils are calorie-dense; the goal is to replace unhealthy saturated and trans fats with healthier alternatives, not simply to add more fat to your diet.

Understanding the Different Types of Fats

Cooking oils are not created equal; their health properties are largely determined by their fatty acid composition. The main types of fats to consider are monounsaturated, polyunsaturated, and saturated fats.

Monounsaturated Fats (MUFAs)

Found in high concentrations in olive and avocado oils, MUFAs are considered heart-healthy and can help lower 'bad' LDL cholesterol levels while increasing 'good' HDL cholesterol. This fat profile is a key reason olive and avocado oils are consistently recommended by health experts.

Polyunsaturated Fats (PUFAs)

These fats, including omega-3 and omega-6 fatty acids, are essential for body function but must be consumed in the right balance. Sunflower, canola, and flaxseed oils are rich in PUFAs. Some oils, like flaxseed, are high in omega-3s, while others, like corn oil, are high in omega-6s, and moderation is key for a healthy balance.

Saturated Fats

While once vilified, the role of saturated fats is still a topic of discussion among researchers. Fats like coconut oil, which is high in saturated fat, and animal fats like butter and lard, which are solid at room temperature, should be used sparingly. The American Heart Association continues to recommend limiting saturated fat intake.

The Top Contenders for Healthiest Oils

Here's a breakdown of the oils most often cited for their health benefits and versatility.

Extra Virgin Olive Oil (EVOO)

EVOO is a staple of the Mediterranean diet and widely regarded as one of the healthiest oils. It is rich in monounsaturated fats and powerful antioxidants like polyphenols, which have anti-inflammatory properties. EVOO is minimally processed and best used for salad dressings, low-to-medium heat sautéing, and finishing dishes to preserve its delicate flavor and nutrients.

Avocado Oil

With one of the highest smoke points of any cooking oil (up to 520°F when refined), avocado oil is an excellent choice for high-heat cooking such as searing, roasting, and deep-frying. Like olive oil, it is predominantly monounsaturated fat and rich in antioxidants. It has a neutral flavor, making it incredibly versatile.

Canola Oil

Canola oil has a low saturated fat content and a beneficial ratio of omega-3 to omega-6 fatty acids. It is a versatile, neutral-flavored, and budget-friendly oil with a high smoke point, suitable for various cooking methods. Opt for expeller-pressed varieties to avoid chemical solvents used in processing.

Safflower Oil

High-oleic safflower oil is rich in monounsaturated fats and has a very high smoke point, similar to avocado oil. It offers a neutral flavor, making it a great option for high-heat cooking.

Coconut Oil

Coconut oil is high in saturated fat, which has led to conflicting research regarding its heart health effects. While it contains medium-chain triglycerides (MCTs) that provide a quick energy source, its impact on LDL (bad) cholesterol is a concern for some health organizations. It is best used in moderation and for specific applications, such as high-heat cooking (refined) or baking.

Matching Oil to Your Cooking Method

Selecting the right oil is also about considering its smoke point, the temperature at which it begins to smoke and break down, potentially releasing harmful compounds.

Comparison of Common Cooking Oils


Oil	Predominant Fat Type	Smoke Point (°F)	Best For...
Extra Virgin Olive Oil	Monounsaturated	325-375	Salad dressings, sautéing, low/medium heat
Refined Avocado Oil	Monounsaturated	520	High-heat searing, frying, grilling
Canola Oil	Monounsaturated/Polyunsaturated	400-475	Frying, baking, general purpose
Safflower Oil (High Oleic)	Monounsaturated	510	High-heat cooking, frying
Refined Coconut Oil	Saturated	400	High-heat cooking, baking
Walnut Oil	Polyunsaturated (Omega-3)	Low (Best unheated)	Salad dressings, finishing dishes

Conclusion: A Balanced Approach to Healthy Oils

There is no single "healthiest" oil for all purposes. For general cooking and dressings, extra virgin olive oil and avocado oil are excellent, versatile choices backed by solid research. For specific high-heat needs like frying, refined avocado oil or high-oleic safflower oil are better due to their high smoke points. The key is to incorporate a variety of healthy, unsaturated oils into your diet while being mindful of their fat profile and stability at different temperatures. By understanding the role of different fats and matching your oil to your cooking method, you can make informed decisions that support your overall health and well-being. For more detailed information on healthy fats, a visit to a reputable source like Harvard Health Publishing can be beneficial. Healthy oils at home and when eating out - Harvard Health

Frequently Asked Questions

Extra virgin olive oil has a lower smoke point (around 325-375°F) than refined oils, making it best for low-to-medium heat sautéing or as a finishing oil. For high-heat applications like frying, a refined oil like avocado oil is a better choice.

Refined avocado oil is noted for having one of the highest smoke points among plant-based oils, often reaching 520°F. This makes it extremely stable and suitable for high-heat cooking methods.

Coconut oil's health impact is debated. While it contains medium-chain triglycerides (MCTs) that some find beneficial, it is very high in saturated fat. Some research suggests it can increase LDL (bad) cholesterol, and many health authorities recommend using it sparingly.

Not necessarily. Vegetable oil is typically a blend of refined oils, often including soybean oil, and canola oil comes from the rapeseed plant. These oils are often high in healthy unsaturated fats and, when used to replace saturated fats, can be beneficial for heart health.

Unrefined oils are minimally processed, retaining more natural nutrients, flavor, and aroma but having a lower smoke point. Refined oils undergo more processing, which increases their smoke point and neutralizes their flavor, making them better for high-heat cooking.

Extra virgin olive oil is an excellent choice for salad dressings due to its rich flavor profile and abundance of antioxidants and monounsaturated fats. Other good options include walnut oil and flaxseed oil, which are best consumed unheated.

No, you should not reuse frying oil. Reheating oil, especially past its smoke point, can lead to the oxidation of fats and the creation of harmful compounds.