7 Healthy Oils to Cook With, According to Nutritionists

The Mediterranean diet has been linked to a reduction in chronic disease risk. Olive oil, known for its role in the Mediterranean diet, is abundant in healthy monounsaturated fatty acids and powerful antioxidants, like fat-soluble vitamin E which helps to support the health of your skin, hair and nails. Not only that, olive oil is typically classified as the healthiest cooking oil because of its numerous health benefits, from preventing or managing diabetes to protecting against some cancers, plus a boost in longevity overall. In fact, in regions where olive oil is a staple, people tend to live longer. One study in the Journal of American College of Cardiology found that people who consumed more than half a tablespoon of olive oil per day had a lower risk of mortality compared to those who did not. And it may also benefit your brain—individuals who consumed half a teaspoon of olive oil per day had a 28% lower risk of dying from dementia, according to new research presented at NUTRITION 2023, the annual meeting of the American Society of Nutrition.

For olive oil to be certified extra virgin, it must be first cold-pressed. Cold-pressed indicates that the olives never exceed a certain temperature during the pressing process, which ensures maximum quality. Harvesting is also important when it comes to olive oil. Katina Mountanos, the founder of Kosterina Greek Olive Oil, said her brand harvests unripe olives which, “makes the oil richer in healthy polyphenols and very high in antioxidants.” Extra virgin olive oil has a relatively low smoke point, so it's best for sautéing over medium heat or roasting below those temperatures. It's also a great addition to dressings because of its deep peppery flavor. Plus, cooking vegetables in extra virgin olive oil can actually boost phytonutrients (types of antioxidants) in the vegetables.

• Best for: Salad dressings and sautéing
• Smoke point: Extra virgin 325-375°F, refined 465°F
• Nutritionist pick: Kosterina Olive Oil
  

This oil, derived from the flesh of pressed avocados, has a mild flavor and high smoke point so it's perfect for almost any cooking uses in the kitchen. Avocado oil has one of the highest levels of healthy monounsaturated fats of all oils, and it's also low in polyunsaturated fats. These combined fats make avocado oil a heart-healthy choice. It also contains beneficial antioxidants like lutein, which is naturally found in the eyes. An eating routine high in lutein may decrease the risk of cataracts and macular degeneration, a common eye disorder for people over 50. Your body does not produce lutein on its own, so getting it from your diet is key and adding avocado oil to your dish is a great way to support the health of your eyes. In addition, though it shouldn't replace sunscreen, research has found that both topically and when consumed, avocado oil may protect against UV rays as it helps nourish and protect the skin.

The mild flavor is very versatile, which is why avocado oil is the perfect healthy swap in any baked goods. It tends to be a bit more expensive, but many brands offer it in a spray container without propellants so you can control how much you use at a time.

• Best for: Frying, roasting, baked goods
• Smoke point: Virgin 375°F, refined 520°F
• Nutritionist pick: Chosen Foods Avocado Oil Spray
  

This seed oil is a keeper when it comes to cooking oils that help you create the perfect meal without sabotaging your health. It's light and has a lovely buttery flavor, but the real selling point is that sunflower oil is high in unsaturated fats and low in heart-harming saturated fats, says Agyeman, and it also contains a bit of vitamins E and K. Sunflower oil contains a particular type of monounsaturated fat called oleic acid, which is thought to be particularly beneficial because it's been shown to have a positive effect on inflammation in the body and may support several aspects of heart health such as balanced cholesterol and blood lipid levels. In fact, you can now find sunflower oil brands that offer "high oleic acid" varieties, thanks to the extraction process that helps preserve more of it.

• Best for: Frying, sauteing, grilled sandwiches
• Smoke point: 450*F
• Nutritionist pick: Fresh Press Farms Extra Virgin High Oleic Acid Sunflower Oil

You're probably most familiar with (or even "only" familiar with!) the toasted sesame oil that you may use to elevate your favorite Asian-inspired dish, like, say, cold sesame noodles. But that type of sesame oil, as you may know, isn't well-suited for heating and is best used as a raw drizzle or added right at the end of the cooking process.

However, you can also find untoasted sesame oil, usually just referred to as plain old "sesame oil" or "sesame seed oil." This variation of sesame oil can be heated and has a very neutral flavor, and it also contains antioxidants and is higher in beneficial unsaturated fats than the harmful saturated kind. Most of the research on sesame oil and health has been done in lab or animal studies, but so far the results are promising and suggest it's anti-inflammatory and may have a positive effect on heart-related factors such as atheroclerosis (hardening of heart arteries) and cholesterol levels.

• Best for: Sautéing, roasting
• Smoke point: Refined 410*F, unrefined 350*F
• Nutritionist pick: Spectrum Organic Sesame Oil

A high-heat cooking oil, peanut oil is made from the seeds of a peanut plant. Most are refined, which is the common type of peanut oil. It’s budget-friendly and has a neutral flavor, making it a versatile option for many dishes. Unrefined options do exist and are made by drying the peanuts at a low temperature and extracting the oil, which helps preserve most of its nutrients. Unrefined or cold-pressed peanut oil has a strong, nutty flavor and aroma which compliments salads and spreads very well.

According to dietitian Jada Linton, RDN, LD, there are a few different types of peanut oil, each made using a different technique and offering a range of flavors from mild and sweet to strong and nutty. Almost half of peanut oil is monounsaturated fats. Traditionally used in Asian dishes, peanut oil has a relatively high smoke point and is ideal for searing meats, grilling, roasting vegetables and frying. "On top of the delicious flavor, peanut oil is a great source of vitamin E containing 11% of the recommended daily intake and has one of the highest monounsaturated fat contents among cooking oils,” Linton adds.

• Best for: Stir fry and sautéing
• Smoke point: 450°F
• Nutritionist pick: Spectrum Unrefined Peanut Oil
  

Known for its beauty and hair care goodness, chia seeds can also be enjoyed in the form of a cooking oil. Derived from the plant Salvia hispanica L., the seeds are pressed to extract this golden-colored oil. Chia seed oil has a high smoke point and a neutral flavor, and can be used for light sautéing, pastas and salads. It’s packed with omega-3 fatty acids known as alpha-linolenic acid, which is used to make other forms of omega-3s, specifically EPA and DHA found in fatty fish like salmon. It has heart-healthy benefits, but you’ll still need to incorporate more omega-3s EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in your diet to maximize these benefits. When it comes to different forms of omega-3s, including ALA, EPA and DHA, they may benefit the brain with its neuroprotective effects.

While the chia seed itself is high in fiber, the cooking oil lacks as a result from the oil extraction process. A diet rich in fiber may reduce risk for heart disease, control blood sugar and maintain bowel health. If you’re looking to add more fiber to your diet, don’t rely on chia seed oil to help you meet your daily needs.

• Best for: Sautéing and baking
• Smoke point: 400°F
• Nutritionist pick: Extra-Virgin Cold-Pressed Raw Chia Seed Oil

Canola oil is known to be a heart-healthy option because of its low saturated fat content, about 7%. In fact, major health organizations recommend the use of canola oil, including the American Heart Association.

A great substitute for vegetable oil, canola oil is made from rapeseed and has a high smoke point, so it can be used in a variety of ways in the kitchen, making it a staple in many homes. It’s also budget-friendly. Most canola oil on the market is refined as it goes through multiple steps in the manufacturing process, so many of its natural nutrients are lost. One tablespoon of canola oil packs in 16% DV (daily value) of vitamin E, a nutrient that supports immune function and promotes eye health.

The truth is canola oil tends to be highly processed, so looking for cold-pressed and a good quality brand is key if you want to reap its full health benefits. More research is needed on the health benefits of canola oil due to the inconsistent evidence.

• Best For: Sautéing, frying, baking
• Smoke Point: 400°F
• Nutritionist Pick: La Tourangelle Organic Canola Oil