Cooking oils don’t just keep your food from sticking together, but they can also add another layer to your meal. Pairing the right oil with your dish can add much-needed flavor and nutrients, while the wrong ones can throw off the entire thing. While there are a ton of options to choose from, grabbing the healthiest cooking oils for your pantry is the best way to elevate your meals. Check out these six options below.
6. Hemp Oil
Starting the list of healthiest cooking oils is hemp oil. With a great balance of omega-3 and omega-6 fatty acids, this is a great addition to your meal. Since it has a low smoke point, hemp oil is best used in salad dressings, marinades, and other dishes with minimal heat. Other health benefits include vitamin E and essential nutrients like calcium, magnesium, phosphorus, and zinc.
5. Flaxseed Oil
Fifth on our list of healthiest cooking oils is flaxseed oil, also referred to as linseed oil. Flaxseed oil has a high amount of alpha-linolenic acid, an omega-3 fatty acid, that can support heart health, brain function, and reduce inflammation. With a lower smoke point, flaxseed oil is best in cold preparations like dressings, sauces, smoothies, and as a finishing oil.
4. Sesame Oil
Next on our list of healthiest cooking oils is sesame oil. A staple in Asian cooking, sesame oil is rich in heart-healthy monounsaturated and polyunsaturated fats, which can improve cholesterol levels and reduce the risk of heart disease. It also contains antioxidants that help fight chronic diseases and have anti-inflammatory properties. Untoasted sesame oil works well for high-heat cooking like stir-frying, while toasted sesame oil is best for no-heat dishes where the nutty flavor is preserved.
3. Coconut Oil
Rounding out the top three healthiest cooking oils is coconut oil. The best way to cook with coconut oil is in moderation since it is rich in medium-chain triglycerides that are used for energy and have antimicrobial and antifungal properties. Its high smoke point makes it perfect for high-heat cooking, and the coconut flavor adds a fun spin to your dishes. However, since it has a higher saturated fat content, it shouldn’t be your main oil.
2. Avocado Oil
Second on our list of healthiest cooking oils is avocado oil. It is rich in heart-healthy monounsaturated fats, contains antioxidants like vitamin E and lutein, and can improve nutrient absorption from other foods. All of these help improve heart health by contributing to lowering “bad” cholesterol, reducing inflammation, and protecting against oxidative stress. Avocado oil also has a high smoke point and can be used for high-heat dishes.
1. Extra-Virgin Olive Oil
Last but not least on our list of healthiest cooking oils is olive oil. A favorite for healthy diets, olive oil has high levels of monounsaturated fats and polyphenols, a type of antioxidant. They work together to lower “bad” cholesterol, raise good cholesterol, and reduce inflammation in the body. Plus, high-quality olive oil is stable when heated, so it can be used for high-heat cooking or for drizzling over cold dishes.