Cooking Oils Ranked by Health Impact
Cooking oil is one of those kitchen staples most of us use daily without thinking. But the type of oil you choose can make a big difference in your long-term health. Some oils are loaded with antioxidants and heart-protective fats, while others break down into harmful compounds when exposed to heat. Here’s a breakdown of the most common cooking oils, ranked by their health impact.
Top Choices
1. Extra Virgin Olive Oil (EVOO)
Often called the “liquid gold” of the Mediterranean diet, olive oil is one of the healthiest oils you can use. It’s rich in monounsaturated fats that support heart health, and it contains polyphenols — powerful antioxidants that fight inflammation. It’s best for low to medium-heat cooking, salad dressings, and drizzling over finished dishes.
Why it’s great: Proven to lower risk of heart disease and improve cholesterol levels.
2. Avocado Oil
Avocado oil has a high smoke point, which makes it more stable for sautéing, stir-frying, and even grilling. Like olive oil, it’s high in monounsaturated fats and vitamin E. Its neutral flavor makes it a versatile option for everyday cooking.
Why it’s great: Heart-friendly fats with the ability to withstand higher cooking temperatures.
3. Coconut Oil
Coconut oil has been controversial. It’s mostly saturated fat, but in the form of medium-chain triglycerides (MCTs), which your body metabolizes differently than animal fats. Studies suggest it can boost HDL (“good”) cholesterol, but it may also raise LDL (“bad”) cholesterol. Best used occasionally in baking or for recipes where its tropical flavor works well.
Why it’s useful in moderation: Provides quick energy and stability for cooking, but not a daily-use oil.
Moderate Choices
4. Sesame Oil
Popular in Asian cooking, sesame oil contains both monounsaturated and polyunsaturated fats, along with antioxidants like sesamol. Dark sesame oil adds rich flavor, but should be used sparingly because of its strong taste. Light sesame oil has a higher smoke point and is better for cooking.
Why it’s decent: Adds antioxidants and flavor, but use as a finishing touch rather than a main oil.
5. Peanut Oil
Peanut oil is often used for frying because of its high smoke point. It has some monounsaturated fats but also a significant amount of omega-6 fatty acids, which can contribute to inflammation when consumed in excess.
Why it’s okay in moderation: Works well for occasional frying but not ideal as a daily oil.
Oils to Limit or Avoid
6. Canola Oil
Canola is often marketed as heart-healthy, but most versions on the market are highly refined and stripped of nutrients. They also tend to be high in omega-6 fats, which can disrupt the body’s balance of fatty acids when overused.
Why to limit: Processing and omega-6 content make it less beneficial compared to olive or avocado oil.
Fact-based news without bias awaits. Make 1440 your choice today.
Overwhelmed by biased news? Cut through the clutter and get straight facts with your daily 1440 digest. From politics to sports, join millions who start their day informed.
7. Vegetable Oil Blends (Soybean, Corn, Cottonseed)
These oils are inexpensive and widely used in packaged foods and restaurants. Unfortunately, they’re heavily refined, prone to oxidation, and high in omega-6 fats that may fuel chronic inflammation.
Why to avoid: Ultra-processed and linked to poor long-term health outcomes when consumed regularly.
The Takeaway
When it comes to oils, quality matters. Extra virgin olive oil and avocado oil stand out as the healthiest staples for everyday cooking. Coconut oil, sesame oil, and peanut oil can be used occasionally depending on the dish. Highly refined vegetable oils are best avoided.
Making the switch to healthier oils is one of the simplest upgrades you can make in your kitchen. It doesn’t just affect how your food tastes — it directly shapes your long-term heart, brain, and metabolic health.