Substitute for butter, stick margarine or solid fats. Tips for cooking with healthy oils Use the oils listed above for all your cooking needs. These oils are generally safe, including at higher temperature. The AHA does not recommend deep-fat frying as a healthy cooking method. Oil starts to degrade once it reaches its smoke point.

When an oil is stored too long, it can become oxidized or rancid. It will have a distinct smell. This way you will most likely use it before it expires. Store in a dark, cool place. First Name required. Last Name required. Email required.

Zip Code required. 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. 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.

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 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.

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. 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. 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.

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. 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. 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. Chia seed oil has a high smoke point and a neutral flavor, and can be used for light sautéing, pastas and salads.

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.

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.

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.

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. Olive oil has a medium smoke point and works well for baking and cooking.

Avocado oil has a smoke point of approximately °F °C , making it great for high heat cooking like deep frying. It has a neutral, avocado-like taste, which makes it perfect for sweet or savory cooking. It also has a nutritional composition similar to olive oil, with a high percentage of the heart-healthy fat oleic acid 9.

One review concluded that it maintains its nutritional quality at low and high temperatures 9. The quality and nutritional makeup of avocado oil depend on various factors, including where the avocados were grown and the extraction method used. Some older animal studies have indicated that compounds in avocado oil may help protect the liver in response to metabolic disease and help lower blood pressure, LDL bad cholesterol, and triglycerides, high levels of which may increase your risk of heart disease and heart attack 10 , 11 , Avocado oil may even be beneficial for reducing osteoarthritis-related joint pain, post-meal blood sugar, and total cholesterol levels.

It can also enhance the absorption of other nutrients and protect cells against free radical damage, according to small human and animal trials 13 , 14 , Primal Kitchen Avocado Oil has a light, mild taste that works well for everything from muffin batter to salad dressings to pan-frying fish.

Avocado oil is nutritionally similar to olive oil. It may have anti-inflammatory, antioxidant, and heart-health benefits. It also has a higher smoke point that works well for high heat cooking methods like deep frying. Sesame oil has a medium-high smoke point of approximately °F °C. Plus, one small study among 46 people with type 2 diabetes found that using sesame oil for 90 days significantly improved fasting blood sugar and long-term biomarkers of blood sugar management Sesame oil works well for sautéing, general purpose cooking, and even as a salad dressing.

It offers a mild nutty flavor that can work well in a number of stovetop dishes. Note that regular sesame oil differs from toasted sesame oil. The latter has a more amplified nutty flavor, making it more suitable for finishing a dish than cooking one. Spectrum Organics Sesame Oil. For high heat cooking, like stir-fries, this sesame oil does the trick.

The flavor is incredibly mild, unlike toasted sesame oil, making it work for any style of high heat cooking. Sesame oil offers numerous benefits and has a medium-high smoke point and versatile, nutty flavor.

Safflower oil is made from the seeds of the safflower plant. Safflower oil is available with different amounts of linoleic and linolenic acids. Replacing other types of fat with high oleic safflower oil could help reduce the risk of coronary heart disease 19 , This oil offers a neutral flavor that works well for marinades, sauces, and dips, as well as barbecuing and frying on the stovetop.

Spectrum Organics Organic Safflower Oil is certified organic by the United States Department of Agriculture USDA and non-GMO verified. Safflower oil has a high smoke point and neutral flavor. High oleic safflower oil may have anti-inflammatory properties, and promote heart health and blood sugar management.

To get the oil out of the can, chemicals like butane, isobutane, and propane are often used as propellants. While in large amounts, these ingredients can be toxic, regular use of cooking spray has been deemed safe by the Food and Drug Administration FDA and the European Union based on current research Still, if you prefer to avoid consuming these propellants, there are alternatives to consider, including nonaerosol products and oil spray bottles that you can fill with your favorite oil.

Not all oils are stable enough or intended for use in cooking, particularly in high heat preparations. Others do better in cold preparations or used as dietary supplements, for example. Some oils are not recommended for high heat cooking. Flax and walnut oil have lower smoke points and are best in cold preparations.

Fish and algae oil are intended as supplements, and palm oil comes with ethical considerations. The healthiest oil to cook with is olive oil. Coconut oil is controversial. However, it has the most saturated fats of any oil.

Additionally, a recent review analyzed 16 studies and found that eating coconut oil significantly increases LDL bad cholesterol, a major risk factor in heart disease, compared with nontropical vegetable and seed oils This oil has been extensively studied for its ability to reduce the risk of heart disease and risk of death from heart disease.

Oils heated past their smoke point break down, which affects flavor and can produce unhealthy compounds. Plus, they contain various unsaturated fatty acids, antioxidants, and other compounds that may offer health benefits.

On the other hand, some oils are better to use for cold preparations or as dietary supplements, but not recommended for high heat cooking. Some examples include fish oil, flax oil, palm oil, and walnut oil. We encourage our readers to share their unique experiences to create a helpful and informative community here on Healthline.

Our editors will also review every comment before publishing, ensuring our high level of medical integrity. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. A detailed guide to healthy cooking oils.

Though there are many more studies investigating the effects of olive oil on human health, limited evidence suggests that incorporating avocado oil into your diet may have anti-inflammatory benefits and may help protect against heart disease by lowering LDL cholesterol levels.

Like olive oil, you can purchase unrefined or refined avocado oil, the latter of which is best for high-heat cooking methods , like frying and roasting.

Both refined and unrefined avocado oil have a higher smoke point than olive oil, of and Fahrenheit, respectively. According to research studies, avocado has a shelf life of around days when stored at room temperature. Sesame oil is derived from toasted or raw sesame seeds, which are tiny seeds that are packed with vitamins, minerals, healthy fats, and plant-based protein.

Studies show that consuming sesame oil may help lower heart disease risk factors such as LDL cholesterol and may also promote healthy blood sugar levels. A review of 12 studies found that sesame oil consumption significantly lowered fasting blood sugar levels, inflammatory markers , blood pressure, and levels of the long-term blood sugar control marker hemoglobin A1c HbA1c compared to control treatments.

Unrefined sesame oil has a smoke point of Fahrenheit, while refined sesame oil has a smoke point of Fahrenheit, which is similar to that of olive oil. Sesame oil has a nutty and earthy flavor and is popularly used in Asian dishes, like stir-fries and noodle dishes.

When shopping for sesame oils, choose sesame oil products in dark or opaque containers that protect the oil from light and temperature fluctuations.

Highly refined oils like canola oil, corn oil, and soybean oil go through a refining process in order to extend their shelf life and give them a more neutral color and taste.

This process, which includes bleaching and deodorizing, strips the oil of beneficial compounds like polyphenol antioxidants and vitamin E. Oxidation is a reaction that takes place between fats and oxygen that creates harmful compounds called free radicals.

These oils are commonly used to fry foods and are often repeatedly heated, which makes these oils even more susceptible to oxidation.

In fact, research shows that regularly consuming repeatedly heated vegetable oil may increase inflammation and harm heart health by increasing blood pressure, cholesterol, and blood vessel inflammation.

These vegetable oils also have a much higher content of omega-6 fats compared to healthier oils, like olive oil. Though omega-6 fats are necessary for health, most American diets are too high in omega-6 fats and too low in omega-3 fats.

This imbalance contributes to inflammation in the body and has been associated with numerous health conditions, such as heart disease and type 2 diabetes. Some oils have a low smoke point, meaning they shouldn't be heated.

Delicate fats, such as flax oil, are best used as finishing oils and in dishes like salad dressings, as they have low smoke points. For example, flax oil has a smoke point of just Fahrenheit, making it unsuitable for cooking. Other examples of oils with a low smoke point include fish oils, walnut oil, and pumpkin seed oil.

Exposing these oils to high temperatures damages the oil and generates harmful compounds that can negatively impact health.

When shopping for cooking oils, there are a few things to keep in mind, including:. Here are a few ideas for incorporating cooking oils into your diet:. There are many other ways to use healthy cooking oils, such as avocado oil and olive oil, in your kitchen. To ensure you always have a suitable cooking oil on hand, keep a variety of healthy oils in your pantry.

Fats are essential to health and should be included in well-rounded diets. Choosing healthier oils whenever possible and being aware of smoke points can help protect your health and improve the quality and flavor of your favorite recipes.

Jimenez-Lopez C, Carpena M, Lourenço-Lopes C, et al. Bioactive compounds and quality of extra virgin olive oil. doi: de Souza PAL, Marcadenti A, Portal VL. Effects of olive oil phenolic compounds on inflammation in the prevention and treatment of coronary artery disease.

Guasch-Ferré M, Liu G, Li Y, et al. Olive oil consumption and cardiovascular risk in u. J Am Coll Cardiol. North American Olive Oil Association. Olive Oil Smoke Point. Mousavi S, Mariotti R, Stanzione V, et al. Evolution of extra virgin olive oil quality under different storage conditions.

Flores M, Reyes-García L, Ortiz-Viedma J, et al. Thermal behavior improvement of fortified commercial avocado Persea americana Mill. oil with maqui Aristotelia chilensis leaf extracts. Antioxidants Basel. Inclusion of Hass avocado-oil improves postprandial metabolic responses to a hypercaloric-hyperlipidic meal in overweight subjects.

Journal of Functional Foods. Berasategi I, Barriuso B, Ansorena D, Astiasarán I. Stability of avocado oil during heating: comparative study to olive oil. Food Chem. Aktar T, Adal E. Determining the arrhenius kinetics of avocado oil: oxidative stability under rancimat test conditions.

Atefi M, Entezari MH, Vahedi H, Hassanzadeh A. The effects of sesame oil on metabolic biomarkers: a systematic review and meta-analysis of clinical trials. J Diabetes Metab Disord. Oboulbiga EB, Douamba Z, Compaoré-Sérémé D, et al. Physicochemical, potential nutritional, antioxidant and health properties of sesame seed oil: a review.

Front Nutr. Perumalla Venkata R, Subramanyam R. Evaluation of the deleterious health effects of consumption of repeatedly heated vegetable oil. Toxicol Rep. These types of oils are healthier choices than solid fats, which include butter, shortening, lard and stick margarine, and tropical oils, which include palm and coconut oil.

Both solid fats and tropical oils have more saturated fat than nontropical liquid fats. When shopping for healthy oils, choose those with less than 4 grams of saturated fat per tablespoon, and no partially hydrogenated oils or trans fats.

Some specialty oils, including avocado, grapeseed, rice bran and sesame, can be healthy choices but may cost a bit more or be harder to find. You may find that some oils have distinctive flavors, so try different types to discover which ones you like. Also, some oils are better for certain types of cooking than others, so you may want to have more than one type in your pantry.

Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks.

Nutrition Basics. Healthy For Good: Spanish Infographics. Home Healthy Living Healthy Eating Eat Smart Fats Healthy Cooking Oils. Use healthy oils to: Make your own salad dressings, marinades, dips and sauces.

Grill, stir-fry, bake or roast foods. Coat pans to keep food from sticking. Lightly drizzle on foods for flavor. Substitute for butter, stick margarine or solid fats. Tips for cooking with healthy oils Use the oils listed above for all your cooking needs.

These oils are generally safe, including at higher temperature.