Cooking experts and nutritionists agree that olive oil is the best cooking oil to use because it is one of the most versatile and healthiest. With variations such as virgin and extra-virgin, which indicate that they are not refined and thus of high quality. Extra virgin olive oil contains a high concentration of monounsaturated and polyunsaturated fatty acids, which contribute to heart health. Because olive oils have a lower smoke point, it is best to boil them over medium heat.

Experts in nutrition and cooking agree that extra virgin olive oil is one of the most versatile and healthy oils to cook with and eat. "You want an oil that isn't overly refined and processed," Howard says. An "extra virgin" label indicates that the olive oil has not been refined and is thus of high quality. Extra virgin olive oil contains a high concentration of monounsaturated fats as well as some polyunsaturated fatty acids; numerous studies have linked it to improved heart health. Because olive oil has a lower smoke point than other oils, it is best for low and medium-heat cooking.

It's also one of the healthiest cooking oils. "As a dressing it’s great, too". Howard adds. "And I like to put it into my lattes."

One thing to keep in mind is that in the United States, olive oil labeled "extra virgin" is not always what it claims to be. The National Consumers League tested 11 different olive oils in 2015 and discovered that six of them did not meet the extra virgin standards. Here is a list of extra virgin olive oils that passed the test, including well-known brands such as California Olive Ranch, Colavita, and Lucini.

Canola oil is the best choice for people who have heart disease or high cholesterol. It is derived from rapeseed and contains "good fats," as opposed to other highly refined and processed oils. It also contains no cholesterol and is high in vitamins E and K. However, because most canola oils are highly refined, their nutrient values decrease. It's best to look for 'cold-pressed' canola oils in this case. On the plus side, it has a higher smoke point and can thus be used at higher temperatures.

Canola oil is derived from the flowering plant rapeseed and contains a good amount of monounsaturated fats as well as a good amount of polyunsaturated fats. Canola oil contains the fewest saturated fats of any vegetable oil. It has a high smoke point, making it useful for high-heat cooking. However, in the United States, canola oil is typically highly processed, resulting in fewer nutrients overall. Canola oil that has been "cold-pressed" or is unprocessed is available, but it can be difficult to find.

Avocados are known not only for their fruit and guacamole, but also for their cooking oils. Avocado oils have the highest monounsaturated fat content of any cooking oil. Although the oil contains no fruit flavor, it is well-known for use in stir-fry dishes. What's the advantage? It contains a high concentration of vitamin E, which is beneficial to the skin, hair, heart, and overall health.

Avocado oil is a fantastic option. It's unrefined like extra virgin olive oil, but it has a higher smoking point, so it can be used to cook at higher temperatures and is ideal for stir-frys. It doesn't have much flavor, so it's a good choice for cooking. "It's just creamy, like an avocado," Howard says. Avocado oil contains both monounsaturated and polyunsaturated fatty acids, as well as vitamin E (it has one of the highest monounsaturated fat contents of any cooking oil). One disadvantage is that it is usually more expensive.

One teaspoon of sunflower oil contains 28% of a person's daily recommended nutrient intake. This makes it the most nutritious and heart-healthy cooking oil on the market. Sunflower oil, which is high in vitamin E, can be used in a variety of ways in the kitchen. Because of its high omega-6 fatty acid content, it may be a little inflammatory and should be considered when adjusting proportions.

This oil is high in vitamin E; one tablespoon contains 28% of a person's daily recommended intake. It has a high smoke point and does not have a strong flavor, so it will not overpower a dish. Sunflower oil, on the other hand, is high in omega-6 fatty acids. They are required by the body, but omega-6s are thought to be pro-inflammatory, whereas omega-3s are thought to be anti-inflammatory. Consuming too many omega-6s without balancing them with omega-3s can cause excess inflammation in the body, so moderation is essential.

Walnut oil has a low smoking point, which means it will reach its boiling point quickly, preventing it from being used in high-heat cooking. You can, however, use walnut cooking oil as a dressing oil in salads, pancakes, or even ice cream. It also has a healthy balance of omega-3 and omega-6 fatty acids, making it anti-inflammatory and safe.

Because of its low smoke point, this oil is not suitable for cooking, but Walnut Oil can be used in a variety of other ways. Howard uses the oil to drizzle over pancakes, fresh fruit, and ice cream. She also incorporates it into her frothed milk for coffee drinks. Walnut oil has a good omega-6 to omega-3 fatty acid ratio, which helps to keep inflammation at bay.

"Walnut oil is a healthy choice and a good source of omega-3 fatty acids, primarily alpha-linolenic acid,” Levinson says.

“Walnut oil is unrefined and has a very low smoke point, so it should not be used for cooking. It has a rich, nutty flavor and is best for salad dressings and as a flavor booster to finish a dish,” Levinson says. According to Warren, walnut oil is ideal for desserts and other recipes that benefit from a nutty flavor.

Flaxseed oils, once again, are not suitable for high-heat cooking but can be used otherwise. Their anti-inflammatory and cholesterol-lowering properties are attributed to their high omega-3 fatty acid content. Flaxseed oil can be used in salad dressings and some low-heat cooking. As a result, it should not be used for cooking. "I use [flaxseed oil] for dressing" Weinandy explains. Make sure it's kept at a low temperature, such as in the refrigerator.

"Flaxseed oil is an excellent source of alpha-linolenic acid, a form of omega-3 fatty acids" says Palumbo. According to Mount Sinai, the other forms (eicosapentaenoic acid and docosahexaenoic acid) are found in fish such as salmon, mackerel, and sardines.

According to the MD Anderson Cancer Center, omega-3s, a type of polyunsaturated fat that your body cannot produce on its own, may lower your risk of certain types of cancer in addition to their cardiovascular benefits. According to the Arthritis Foundation, flaxseed oil in particular may help reduce arthritis symptoms.

Another advantage? According to Mount Sinai, flaxseed oil contains omega-6 fatty acids, which are also beneficial to your health. A study published in the American Heart Association journal Circulation in May 2019 discovered that higher levels of omega-6 fatty acids were associated with a lower risk of heart disease, stroke, and premature death.

Sesame oil is also one of the most commonly used cooking oils. It is well-known for its strong flavor. Despite being high in monounsaturated and polyunsaturated fatty acids, the oil has no distinct nutritional properties. Because of its higher smoke point, it can be used in higher-heat recipes without producing heat-caused toxins in the food.

This oil is popular due to its strong flavor; a little goes a long way. It contains both monounsaturated and polyunsaturated fatty acids, but it is low in other nutrients.

Sesame oil, a staple in Asian and Indian cooking, is on the AHA's list of heart-healthy cooking oils.

"Sesame oil is another polyunsaturated fat," Levinson explains. According to a review published in the journal Cureus in July 2017, sesame oil has anti-inflammatory and antioxidant properties that may help reduce the risk of cardiovascular disease and atherosclerosis, which is the buildup of fat and other substances in the artery walls that causes these vessels to narrow and raises blood pressure.