4 healthiest cooking oils and the best ways to use them

Oils are fats in liquid form at room temperature. Cooking oils are one of the most common forms of oil consumption and these four healthy oils should be incorporated in your diet.

1. Olive oil 

Olive oil contains monounsaturated fatty acids that decrease inflammation, lower “bad” low-density lipoprotein (LDL) cholesterol, and prevent chronic disease

What to use it for: Olive oil’s smoke point is 410°F, which means it’s not good for grilling or frying. Use it at lower temperatures to prevent burning foods, such as incorporating it into your salad dressings, dips, and on top of warm dishes.  

2. Avocado oil

Avocados are one of the highest sources of oleic acid, a monounsaturated fatty acid that reduces blood pressure, promotes brain function, and decreases cancer risk. 

What to use it for: Avocado oil has a high smoke point of 520°F, which makes it ideal for high-heat cooking methods. Use it to smoke meat on the grill or stew your favorite whole grains. 

3. Canola oil 

Canola oil is extracted from the seeds of the canola plant, which is in the same family as broccoli and cauliflower. 

It also is high in omega-3 fatty acids, which combats inflammation, reduces liver fat, and decreases risk of stroke. 

What to use it for: Canola oil is neutral in flavor and has a high smoke point of 435°F. It’s one of the best oils for deep-frying or roasting vegetables and meat. 

4. Peanut oil 

Peanut oil is high in vitamin E, monounsaturated fats, polyunsaturated fats, antioxidants, and omega-6 fatty acids, Nicole says. Vitamin E is a nutrient essential for good vision, immunity, and blood flow. 

What to use it for: Peanut oil’s smoke point is 450°F, meaning it can withstand high temperatures without burning. It’s considered a neutral oil with a mild, slightly nutty flavor profile excellent for frying and stir-frying.