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.