We often focus on what we cook, but how we cook it especially the oil we use, plays a massive role in our health.
With grocery shelves stacked with options like canola, olive, avocado, and coconut oil, it’s easy to get confused.
Some are rich in heart-healthy fats, while others break down into harmful compounds when exposed to heat.
Backed by nutrition science, here’s a ranked breakdown of the most popular cooking oils, from healthiest to those you might want to use sparingly.
1. Extra Virgin Olive Oil (EVOO) – Best All-Rounder
Why it’s great: Rich in monounsaturated fats and powerful antioxidants like oleocanthal.
Science says: Numerous studies, including from The New England Journal of Medicine, link EVOO to reduced risk of heart disease and stroke.
Best use: Low to medium-heat cooking, salad dressings, drizzling.
2. Avocado Oil – Best for High Heat
Why it’s great: High smoke point (up to 520°F), loaded with oleic acid and vitamin E.
Science says: A 2019 review in Molecules suggests avocado oil reduces inflammation and helps regulate blood pressure.
Best use: Grilling, roasting, searing.
3. Walnut Oil – Best for Brain Health
Why it’s great: High in omega-3 ALA (alpha-linolenic acid), which supports cognitive function.
Science says: Research in Nutrients journal shows regular walnut oil intake may improve memory and reduce age-related cognitive decline.
Best use: Cold dishes, dips, and salad dressings (not heat-stable).
4. Canola Oil – Controversial but Balanced
Why it’s great: Low in saturated fat and affordable; contains omega-3s.
Science says: While some criticize refined versions, studies like those from Harvard Health say moderate use is safe and heart-healthy.
Best use: Baking, sautéing, stir-frying (choose cold-pressed if possible).
5. Sesame Oil – Best for Flavour and Antioxidants
Why it’s great: Contains sesamol and sesamin, antioxidants that may help fight free radical damage.
Science says: A study in Journal of Medicinal Food found sesame oil consumption reduced LDL cholesterol and improved HDL.
Best use: Asian dishes, marinades, or finishing oil.
6. Coconut Oil – Use in Moderation
Why it’s tricky: High in saturated fats (~90%), which can raise LDL (bad) cholesterol.
Science says: The American Heart Association advises limited use, but it may raise HDL (good) cholesterol too.
Best use: Occasional baking or in plant-based recipes that call for it.
7. Vegetable Oil Blends – Proceed with Caution
Why it’s last: Often highly refined, stripped of nutrients, and may contain trans fats.
Science says: Regular consumption of processed oils has been linked to increased inflammation, according to The BMJ.
Best use: If possible, replace with healthier alternatives.