Replacing “bad” fats (saturated and trans) with “good” fats (monounsaturated and polyunsaturated) is smart for your heart.
An easy way to do this is to choose nontropical vegetable oils to cook and prepare food. 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.
Here are some common cooking oils that contain more of the “better-for-you” fats and less saturated fat:
- Canola
- Corn
- Olive
- Peanut
- Safflower
- Soybean
- Sunflower
- Vegetable
Blends or combinations of these oils, often labeled “vegetable oil,” and cooking sprays made from these oils are also good choices. 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.
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.
- “Season” cast-iron cookware.
- 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.)
- If your oil starts to smoke or catches fire, don’t use it. Oil starts to degrade once it reaches its smoke point.
- If the oil smells bad, don’t use it and throw it out. When an oil is stored too long, it can become oxidized or rancid. It will have a distinct smell.
- Don’t reuse or reheat any cooking oil.
- Buy oil in smaller containers if you don’t use it frequently. This way you will most likely use it before it expires.
- Store in a dark, cool place.
Last Reviewed: Oct 24, 2023
FAQs
Here are 5 nutrient-packed oils that deserve a spot in your pantry.
- Olive Oil. Olive oil is popular for a reason. ...
- Avocado Oil. Avocado oil boasts a lot of the same benefits as extra virgin olive oil, but with a higher smoking point, making it great for sauteing or pan frying. ...
- Coconut Oil. ...
- Sunflower Oil. ...
- Butter.
Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins.
Is avocado oil better than canola oil? ›
Canola oil is highly processed making it less nutrient dense. Avocado oil is not chemically processed and offers higher amounts of healthy fats compared to canola oil. Although avocado oil can be more expensive and somewhat difficult to find, it does have the health edge over canola oil.
Is canola oil better than olive oil? ›
Is Canola Oil Better than Olive Oil? No. Canola oil is high in monounsaturated and polyunsaturated fats, making it technically a heart-healthy option. Olive oil, on the other hand, is rich in antioxidants and anti-inflammatory compounds, making it a better choice for reducing the risk of chronic diseases.
What is the healthiest oil for your heart? ›
Choose monounsaturated and polyunsaturated fats, such as olive and canola oils, over saturated fats, like butter and lard, to minimize your risk of heart disease.
What is the least toxic oil to cook with? ›
Here are a few safe choices:
- light or refined olive oil (here the word 'refined' means without the combustible solids found in extra virgin oil, which can degrade into harmful oxidation products during high-heat cooking)
- avocado oil.
- clarified butter (ghee)
Avocado oil is a healthy fat that provides vitamin E plus plant compounds like polyphenols and carotenoids. It may help support heart health and improve your intake of vitamin E and health-promoting fatty acids. Avocado oil has a high smoke point and makes an excellent choice for sautéing, frying, and baking.
Why use avocado oil instead of vegetable oil? ›
Avocado oil is high in monounsaturated fat (typically touted as a good fat or healthy fat) and is generally considered one of the healthiest cooking oils. Refined avocado oil also has a higher smoke point than most plant-based cooking oils (about 520° Fahrenheit), which makes it one of the most efficient pantry items.
What is healthier, avocado or sunflower oil? ›
Sunflower oil is also known as an energy booster. Unsaturated fats are an important aspect when it comes to keeping your energy up. While saturated fats can tire you out. Avocado oil on the other hand has monosaturated fats that help the body lower blood and cholesterol levels.
What are the downsides of canola oil? ›
Canola Oil Disadvantages
Some studies show that a high ratio of omega-6 to omega-3 can raise your risk of certain diseases and conditions, such as Alzheimer's, obesity, and heart disease. Canola oil is also highly refined. This means it goes through a process that uses heat and chemicals to extract the oil.
Healthy vegetable oil substitutes
- Olive oil. Share on Pinterest. Olive oil is one of the healthiest oils you can buy. ...
- Coconut oil. Share on Pinterest. Coconut oil is extracted from coconut meat. ...
- Flaxseed oil. Share on Pinterest. ...
- Avocado oil. Share on Pinterest.
The refined oils that are most often used for deep frying include safflower and soybean oil, the latter of which is often labeled as vegetable oil. Decker says the most stable picks are high in a fat called oleic acid, and recommends using peanut or canola oil.
Which oil is best for heart and cholesterol? ›
Sesame oil
Sesame oil is cholesterol-free but has a lower smoke point than other oils. It is an oil best for cholesterol. It also has a balanced fat content, with 2 g of saturated fat and nearly 5 g of monounsaturated fat per tablespoon.
Which is better almond oil or avocado oil? ›
Avocado oil has a higher percentage of monounsaturated fats than almond oil. This helps it penetrate the skin more deeply.
Is avocado oil healthy to cook with? ›
Avocado oil is a healthy fat that provides vitamin E plus plant compounds like polyphenols and carotenoids. It may help support heart health and improve your intake of vitamin E and health-promoting fatty acids. Avocado oil has a high smoke point and makes an excellent choice for sautéing, frying, and baking.
Which is better for you peanut oil or olive oil? ›
As for vitamins and minerals, both olive oil and peanut oil contain vitamin E. However, olive oil also contains additional healthy compounds, including other vitamins, antioxidants, polyphenols and more. As a result, olive oil offers more well-rounded health benefits than peanut oil does.
