5 Healthiest Oils To Use For Cooking

Many of us end up looking puzzled when deciding what kind of oil to pick up from the shelves. It can be overwhelming to have so many options and factors to consider, but here is a list that can help you save time.

According to numerous health experts and studies, these five oils are among the healthiest options to use in your cooking.

1. Olive oil

Healthy monounsaturated fats, found in extra-virgin olive oil, are heart-friendly and can help slow down the cognitive decline. So it comes as no surprise that this oil is among the components of the Mediterranean diet, which has been linked to a lower risk of heart disease and stroke.

Extra-virgin olive oil has a low smoke point while pure olive oil has a relatively higher one. But regardless of the type, remember to use the oil in moderation as healthful fats should still not be consumed in excess.

2. Avocado oil

You can have the best of both worlds by using avocado oil which is unrefined and also offers a high smoke point. It is packed with monounsaturated fats, polyunsaturated fatty acids, and vitamin E.

Like the nutritional powerhouse it is extracted from, the oil is healthy for many reasons. One study found it could increase absorption of antioxidants while another one linked it to a lowered risk of metabolic syndrome. As you may have guessed, the major drawback of this ingredient is how expensive it can be.

3. Canola oil

Organic or non-GMO canola oil is one of the best options you can consider to go with your cooking. It has a high smoke point and has been associated with a lower risk of inflammatory illnesses like heart disease and cancer. Levels of omega-3s in this oil are also relatively higher compared to most other plant oils.

According to registered dietitian Keri Gans, western diets typically include too much omega-6 and too little omega-3, an imbalance linked to whole-body inflammation.

"Ideally, it's best to seek out oils with a more favorable ratio of omega-3 to omega-6, like walnut, canola, and flaxseed," she said

4. Walnut oil

Just like the previous option, walnut oil can also provide a good omega-3 to omega-6 ratio. Include it in your cooking for a nutrient boost as the oil contains selenium, phosphorous, magnesium, zinc, iron, and calcium.

From the long list of health benefits, it can improve blood circulation by keeping your arteries flexible and is also recommended for people suffering from a skin condition known as eczema. However, the oil may be limited for use in the kitchen as it has a low smoke point.

5. Flaxseed oil

According to the Mayo Clinic, flaxseed oil may be helpful for managing diabetes and help in controlling cholesterol levels.

"Since the oil is more condensed than whole flaxseeds, it provides a greater punch of omega-3s," Gans stated. "Flaxseed oil is also a terrific option for individuals suffering from high blood pressure, and studies show that supplementing with flaxseed oil on a daily basis can lower blood pressure and have a cardioprotective effect."