List of Healthiest Oils to Consume and Cook With

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which oils are good for health

Why consuming and cooking with the healthiest oils is important? As you probably know, there are healthy and unhealthy fats. The good ones are the polyunsaturated and the monounsaturated fats. And the bad ones are the trans and the saturated fats.

Hence, we should use those type of oils that contain unsaturated fats.

Unfortunately, most of the people use oils for cooking that are high in bad fats such as butter, corn, hydrogenated oils, etc. Saturated fats are responsible for obesity, many cardiovascular and hard diseases and cancer. It is important to avoid these from your diet especially the trans fats.

Healthy oils that are high in unsaturated fats just do the opposite. They are rich in omega-6 and omega-3 fatty acids which have many benefits for your health. The most well-known source of these is fish oil.

Heart healthy fats can help you:

  • Getting rid of belly fat and preventing it.
  • They have a positive impact on your immune system so you can avoid common diseases.
  • They aid to keep your arteries clean by controlling the cholesterol level. Hence, you can avoid heart disease.
  • They contribute to maintaining your blood pressure at an optimal level.
  • They are natural medicines against diabetes and heart diseases such as heart attack.
  • They even help to have healthy hair and skin.
  • They help your body to absorb the vitamins.
  • They boost your metabolism, so they support losing weight.

So it is crucial to consume and cook with healthy ones. However, you should keep in mind that these oils are rich in calories, so if you to take in too much it can lead to weight gain.

Now let’s talk about best oils to eat and why.

What are the best healthy oils to eat?

1. Extra Virgin Olive Oil – Get Lot of Omega-3 Fats

People living in the Mediterranean area are almost always use it for cooking. In these countries, far fewer people suffer from heart and cardiovascular diseases (Mediterranean diet). It is rich in antioxidants and healthy fatty acids such as omega 3s. Over 70% of it is monounsaturated fat, and nearly 10% of it is omega-6. Plus it is rich in vitamin K and E.

Another advantage of the extra virgin olive oil is that it is highly resistant to the heat. That means it does not become damaged even if it is heated at high temperature, and it does not lose its benefits. I think, it is the healthiest oil to fry with.

Overall, it is may be the best oil in the world, and its flavor is perfect. I love making salad dressings with pure olive oil and a bit of spices.

Watch the video below to learn more about its health benefits.

2. Avocado Oil

Avocado is among the healthiest foods, and the beneficial nutrients can be found in its oil as well. Avocado is rich in unsaturated fats, vitamin E, omega-9 and potassium. So there is no question that using it has many health benefits.

Watch the video below to learn more about avocado oil.


3. Coconut Oil

If you read my post about the coconut water, you now know that it is a superfood. And the coconut oil can be put into that food group as well. It is the combination of the best type of fatty acids. In those countries where it is regularly consumed, people are the healthiest in the world.

An interesting fact is that coconut oil is high in saturated fat, but it is different from the animal ones. The fatty acids in it are short-chained ones that are easier for the body to burn and harder to turn into stored fat.

Related: Coconut Oil Amazing Health Benefits

It has been proved by various studies that it supports weight loss and helps the prevention of diabetes and different cardiovascular diseases.

It can be used for cooking and frying since it keeps its safe structure.

coconut oil benefits


4. Almond Oil

Almond is among the most nutritious nuts which is high in mono and polyunsaturated fats, magnesium, calcium and iron. Its oil is the concentration of these goodies. The high calcium content is beneficial for bones, and the magnesium has a positive effect on the nervous system.

Related: Almond Health Benefits and Recipes

It is best to use for salads and dressings.


5. Unrefined Cooking Oils

The refined (processed) oils such as safflower, sunflower are the ones we can usually use. A far healthier alternative if you use the unrefined version of them because they contain components that have health benefits. They are also tastier than the refined ones.

However, unrefined safflower oil is the one that you can use for cooking and frying safely.



Now you know the healthiest oils for cooking and consume, so it is your turn to change your eating and cooking habits.

Taking in the right type of fats is essential for a healthy nutrition. When I turned to health lifestyle, I was a bit skeptic if my meals would taste the same if I use the normal oils, but there was no problem with that. Some of my favorite meals are even tastier. Furthermore, there are thousands of recipes out there that you can try.


What is the smoke point?

The smoke point is a level of temperature at which a given oil begins to smoke and burn. Depending on the oil, that temperature is different. For example, the coconut oil burns at about 175 celsius while the olive at about 190 celsius. Unrefined overheated oil loses its nutrients and phytochemicals, and spoil the food.

What are the unhealthy fats and oils?

Trans fat and saturated fat are the worst to consume. How do you know which foods contain these undesired fats? Well, typically those things which are high in these fats are solid at room temperature. For example, margarine, butter, lard, beef fat.

Which is worse?

Without a doubt the trans fat which is made in the factories. It is totally artificial, and very far from natural. It is the most responsible material for bad cholesterol. Unfortunately, almost all the packed foods are full of it, such as biscuits, crackers, fried fast foods, etc. Avoid trans fat as much as you can!

On the other hand, saturated fat is natural, coming from animals such as pigs. But, we should consume it with limits. It is not recommended to have it every day and try to eat as less as possible. Typically, meats like beef, pork, lamb, and high-fat dairy products hold a lot of it.

What is the best healthiest cooking oils?

healthy oils for cooking

What is the healthiest cooking oil for frying?


Is vegetable oil healthy?

I have found both pros and cons of it, but personally I’m among those who say no to it. Studies have proved that it causes inflammation, high in trans fats and increase the risk of many diseases. Here is a great article about vegetable oils.

Did you learn which oils are healthy? Don’t forget to share this guide with your friends.


Borchers J. (2004). Good fats, bad fats.

Fats and cholesterol. (n.d.).

Mayo Clinic Staff. (2016). Dietary fats: know which types to choose.

The truth about fats: the good, the bad, and the in-between. (2018).

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James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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