Nutrition
Discover the Top 5 Cooking Oils for a Healthier Kitchen According to Dietitians
Choosing the right cooking oil can make a significant difference in the nutritional value of your meals. While some oils are best avoided due to high saturated fat content, others are packed with healthy fats that can enhance your dishes and support your well-being. Here, experts share their top picks for the healthiest cooking oils you should consider stocking in your kitchen.
Extra Virgin Olive Oil
A staple of the Mediterranean diet, extra virgin olive oil (EVOO) is renowned for its health benefits. Made from the first pressing of olives, this oil is rich in polyphenols, which have powerful anti-inflammatory and cardiovascular protective properties. A 2021 study in *Frontiers in Pharmacology* highlights its “potent anti-mutagenic, anti-inflammatory, anti-thrombotic, anti-atherogenic and anti-allergic effects.” With a smoke point of 410°F, EVOO is versatile enough for sautéing, roasting, and even frying.
Avocado Oil
Avocado oil is praised for its high content of monounsaturated fats, which promote heart health by supporting lower cholesterol levels. Michelle Routhenstein, MS, RD, recommends it for its heart-healthy properties and stability during cooking. “Avocado oil has a high smoke point which ensures that it remains stable during cooking, preserving its heart-healthy properties,” she advises. Its mild flavor and high smoke point—520°F for refined and 482°F for unrefined—make it ideal for various cooking methods.
Canola Oil
Despite its reputation, canola oil is a healthy choice due to its low saturated fat content and high levels of monounsaturated fats. Guy Crosby, PhD, of Harvard T. H. Chan School of Public Health, notes its significant omega-3 fat content and phytosterols, which help reduce cholesterol absorption. Canola oil’s mild flavor and 430°F smoke point make it a versatile option for many recipes.
Flaxseed Oil
Flaxseed oil is an excellent source of alpha-linolenic acid, an omega-3 fatty acid with anti-inflammatory benefits. However, due to its low smoke point, it’s best used for drizzling over cold dishes or adding to smoothies. This oil is perfect for those looking to boost their omega-3 intake without applying heat.
Walnut Oil
Similar to flaxseed oil, walnut oil is rich in alpha-linolenic acid. Its nutty flavor enhances salads and cold dishes, but it should be kept away from high heat cooking. This oil is a great choice for those who want to incorporate more plant-based omega-3s into their diet.
Choosing the right cooking oil can elevate your meals and support your health goals. From the robust benefits of extra virgin olive oil to the heart-friendly properties of avocado oil, these options provide a range of flavors and nutritional advantages. Remember, moderation is key, and balancing your intake of different fats will help you maintain a healthy diet.
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