A Guide to Healthy Cooking Oils

Looking to give your recipes a healthy upgrade? Swap butter for a plant-based oil when preparing your meals, and you may boost their nutritional value while also reducing your intake of harmful fats. In this guide, discover how to best use such oils in the kitchen and get a closer look at four flavorful options.

The upsides

Cooking with oil can provide a delicious boost to your well-being in several ways. For starters, many types contain antioxidants that can help improve mental health and limit the risk of cancer and heart disease by neutralizing free radicals, chemicals that can cause dangerous cellular damage. These oils also tend to be high in polysaturated and monounsaturated fats that may lower LDL (bad) cholesterol and raise HDL (good) cholesterol. However, note that some oils, like coconut and palm, can contain saturated fats, while others, like canola and vegetable, can be highly processed, potentially leading to inflammation. This makes it essential to be careful in your selection to maximize the benefits.

Best uses

Plant-based oils are ideal for everything from creating flavor-packed salad dressings and marinades to keeping your food from sticking to surfaces to cooking on the stove or in the oven. Just make sure to use them in moderation. Aim for about one tablespoon at most per meal to avoid excess calories. And be mindful of the smoke (or burning) point. Smoking oil can ruin foods, pose a fire hazard, and add cancer-causing agents to your meals. When you’re done cooking, store your oils in a closed container away from light, such as on a pantry shelf, to help them last longer and stay fresher.

Tasty and nutritious oils

Head to the grocery store, and you’ll find an ever-increasing variety of plant-based oils on the shelves. Here are four top ones to consider reaching for.

Sesame
A little of this unrefined, toasted oil goes a long way. It’s perfect for Asian-stye sauces and meals, such as by mixing it with soy sauce and rice vinegar for dipping dumplings. According to research, it can also help improve your metabolism and blood circulation. This oil has a lower smoke point, so add it as a final step in your cooking to avoid burning it. And after it’s opened, you can put it in the refrigerator to help it last longer.

Olive
There are several grades of this oil, which is made by crushing and pressing olives. Extra-virgin olive oil (EVOO) is the least processed and considered to be the healthiest because of its heart-healthy fatty acids. EVOO is generally used in salad dressings and for drizzling, but it can also be good for sautéing and searing; despite its relatively low smoke point, experts say it is stable and safe to cook with. Refrain from purchasing EVOO in bulk, though, unless you can finish it within six months since it can lose its freshness quickly.

Avocado
A versatile cooking oil with a high smoke point, this product from the berries of the avocado tree is good for your heart, eyes, and skin. Opt for cold-pressed, its least refined form, for extra benefits like more vitamin E and a delicious buttery flavor.

Pumpkin seed
Offering a nutty taste, pumpkin seed (or pepita) oil may help boost your mood and ward off depression; some studies claim it can even reverse hair loss and reduce menopausal symptoms. It’s often used to accent foods like soups, cabbage slaw, and pesto.

Try cooking with a wholesome oil or two, and you may elevate your meals while also supporting a healthier lifestyle.