Top 5 Healthiest Cooking Oils

Healthy cooking oils have a transformative effect on overall well-being and come in handy for those seeking to adopt a healthier lifestyle. They’re rich in polyunsaturated and monounsaturated fats, helping lower LDL (low-density lipoproteins) or bad cholesterol levels and reducing the possibility of heart disease. Some healthy oils have anti-inflammatory properties that can help lessen body inflammation, minimizing the risk of chronic illnesses.

 Opting for healthy cooking oils can support your weight management struggle by stimulating a healthy metabolism and offering satiety. There are various healthy cooking oil options in the market. Discussed below are the top five healthiest cooking oils.

1. Avocado oil

Avocado oil is usually pressed from avocado pulp and is high in monounsaturated fat, which is healthier for the heart than saturated fat. It’s a great source of lutein and omega-three fatty acids. Avocado oil’s smoke point is the highest compared to other oils, making it the safest for high-heat cooking. Thanks to the high smoke point, the oil is an excellent option for roasting, baking, frying, and sauteing

Another benefit of using avocado oil is its great taste. Refined avocado oil, unlike other strongly flavored, overpowering oils, is light and fresh, making it perfect for food. While avocado oil offers multiple health benefits, you’ll get the most of it if you use it raw (in its compressed form).

2. Extra virgin olive oil

Extra virgin oil is a prime quality and the most flavorful form of olive oil as it’s unrefined, meaning it’s never processed or heated using chemicals. It’s high in monounsaturated fats, benefitting heart health and safeguarding against heart disease. Extra virgin olive oil also:

  • Decreases inflammation
  • Boosts blood vessel health
  • Reduces blood pressure
  • Helps with blood clotting management

Its smoke point is fairly high, making it an excellent option for various cooking methods, including grilling, roasting, sauteing, and baking

3. Canola oil

Canola oil is one of the healthiest cooking oils, with no trans fat and the least saturated fat amount of all known cooking oils. Its affordability and versatility make it perfect for preparing nutritious meals commercially and at home. Canola oil is extracted from canola plant seeds. Once harvested, canola seeds are pressed to produce canola oil. Canola oil’s light flavor, smooth texture, and high smoke point make it a highly versatile cooking oil. You can use it in various cooking methods, including:

  • Stir-frying
  • Sauteing
  • Baking
  • Grilling

Canola oil can also be used to coat pans for non-stick baking.

4. Sesame oil

Sesame oil is among the most stable cooking oils, with a nutty, rich flavor. It’s high in anti-inflammatory and antioxidant properties, which make the oil beneficial to your heart, joints, and more. Sesame oil falls under two primary categories, including:

  • Non-toasted sesame oil: It has a high smoke point and is often utilized for frying, BBQs, stir-fry dishes, and regular shallow frying. It has a light color that’s similar to peanut or vegetable oil
  • Toasted sesame oil: It’s used as a flavoring agent in the last cooking stages and has a deeper, richer color.

5. Sunflower oil

Sunflower oil is made from pressing sunflower seeds. It’s high in polyunsaturated fats, making it an excellent option for heart health and avoiding cardiovascular disease. Sunflower oil’s high smoke point makes it ideal for high-heat cooking, including sauteing and frying.


Healthy cooking oils positively impact overall well-being and are perfect for those seeking healthier lifestyles. Avocado, canola, sesame, sunflower, and extra virgin olive oil are the top healthiest cooking oils you can explore.