Healthy Cooking Oils and How to Use Them

31 August 2025

When it comes to cooking, the oil you use can make or break not just the flavor but also the health benefits of your meal. You’ve probably heard mixed messages about which oils are "healthy" and which ones should be avoided altogether. With so many choices—olive oil, coconut oil, avocado oil, and more—it’s easy to feel overwhelmed.

But don’t worry, I’ve got you covered. In this article, we’ll break down the healthiest cooking oils, their benefits, and the best ways to use them in your daily cooking. Let’s dive in!

Why Does Choosing the Right Cooking Oil Matter?

Not all cooking oils are created equal. Some are loaded with heart-healthy fats, while others can contribute to inflammation and chronic diseases. The key is to choose oils that offer the right balance of good fats, minimal processing, and the ability to withstand heat without breaking down into harmful compounds.

What should you look for in a cooking oil?

- Smoke point – This is the temperature at which oil starts to break down and release harmful compounds. If you're frying or roasting, you’ll need an oil with a high smoke point.
- Fat composition – Healthy oils are generally high in monounsaturated and polyunsaturated fats, which support heart health.
- Processing method – Cold-pressed or unrefined oils retain more nutrients than highly processed oils.

Now, let’s break down the best healthy cooking oils and how to make the most of them in your kitchen.

1. Olive Oil: The King of Healthy Fats

Why It’s Healthy:

Olive oil is one of the healthiest cooking oils you can use. It’s rich in monounsaturated fats, which promote heart health, reduce inflammation, and may help lower bad cholesterol levels. Extra virgin olive oil (EVOO) also contains powerful antioxidants that protect your cells from damage.

Best Ways to Use Olive Oil:

- Drizzling over salads – Perfect for dressings and dips.
- Sautéing veggies – Ideal for low to medium heat cooking.
- Finishing touch – Drizzle it over soups or pasta for an extra flavor boost.

Smoke Point:

- Extra virgin olive oil – Approx. 375°F (191°C)
- Regular olive oil – Approx. 465°F (240°C)

When to Avoid It:

Avoid using extra virgin olive oil for deep frying, as it has a relatively low smoke point. If you need to fry, opt for refined olive oil instead.

2. Avocado Oil: The Nutrient-Packed All-Rounder

Why It’s Healthy:

Avocado oil is packed with heart-friendly monounsaturated fats and vitamin E, offering numerous benefits including improved cholesterol levels and reduced inflammation. Plus, it has one of the highest smoke points among plant-based oils, making it incredibly versatile.

Best Ways to Use Avocado Oil:

- Grilling and roasting – Perfect for high-heat cooking.
- Frying – Great for deep frying and stir-frying.
- Dressings and marinades – Adds a mild, buttery taste.

Smoke Point:

- Refined avocado oil – Approx. 520°F (271°C)
- Unrefined avocado oil – Approx. 375°F (191°C)

When to Avoid It:

There's really no downside to avocado oil—except for its price. It can be more expensive than other oils, so if you're on a budget, you might want to use it sparingly.

3. Coconut Oil: The Controversial Choice

Why It’s Healthy (and Why Some Say It’s Not):

Coconut oil is unique because it’s high in saturated fats, specifically medium-chain triglycerides (MCTs), which can provide a quick energy boost and may support brain function. Some studies suggest it can boost metabolism, while others caution about its potential effects on heart health.

Best Ways to Use Coconut Oil:

- Baking – Works well as a butter substitute.
- Sautéing – Ideal for medium-heat cooking.
- Coffee addition – Some people add a teaspoon to coffee for extra energy.

Smoke Point:

- Refined coconut oil – Approx. 400°F (204°C)
- Unrefined (virgin) coconut oil – Approx. 350°F (177°C)

When to Avoid It:

If you're watching your saturated fat intake, it’s best not to overdo it with coconut oil. While it’s great in moderation, there are healthier alternatives for everyday cooking.

4. Ghee: The Flavorful Fat from Butter

Why It’s Healthy:

Ghee, a type of clarified butter, is packed with fat-soluble vitamins (A, D, E, and K) and contains butyrate, a fatty acid that supports gut health. Unlike butter, ghee is free from milk solids, making it easier to digest for those who are lactose intolerant.

Best Ways to Use Ghee:

- High-heat cooking – Great for frying and roasting.
- Indian and Middle Eastern dishes – Enhances rich flavors.
- Spreading – Use it like butter on toast.

Smoke Point:

- Approx. 485°F (252°C)

When to Avoid It:

If you’re watching your calorie intake, be mindful of using too much ghee. While it’s healthier than butter, it’s still a fat-dense food.

5. Sesame Oil: The Bold, Flavorful Pick

Why It’s Healthy:

Sesame oil is rich in antioxidants and known for its anti-inflammatory properties. It contains polyunsaturated fats that can help lower bad cholesterol levels.

Best Ways to Use Sesame Oil:

- Stir-frying – Adds a nutty flavor to Asian dishes.
- Drizzling over noodles – Great for extra flavor.
- Dipping sauce – Mix it with soy sauce and garlic for a tasty dip.

Smoke Point:

- Light sesame oil – Approx. 410°F (210°C)
- Toasted sesame oil – Approx. 350°F (177°C)

When to Avoid It:

Toasted sesame oil burns easily, so it’s best used as a finishing oil rather than for frying.

Final Thoughts: Which Cooking Oil Should You Choose?

The best cooking oil really depends on what you’re making. Here’s a quick takeaway:

- For salads and drizzling – Extra virgin olive oil or avocado oil.
- For frying or roasting – Avocado oil, ghee, or refined olive oil.
- For baking – Coconut oil or ghee.
- For Asian dishes – Sesame oil.

The key is variety. No single oil is perfect for everything, so mix it up based on what you’re cooking. Stick with natural, minimally processed options to get the most health benefits, and avoid heavily refined vegetable oils (like soybean or canola oil) when possible.

So, which oil will you start using more often? Let me know in the comments!