This article discusses the different types of cooking oils and the qualities of each. It will help you understand which oil is best for a salad, stir-fry, or baking, and which oils to avoid for better health.
Types of Healthy Fat in Oils
Heart-healthy oils like canola, corn, olive, peanut, and sunflower oils contain monounsaturated and polyunsaturated fats. They help to lower harmful low-density lipoprotein (LDL) cholesterol and raise healthy high-density lipoprotein (HDL) cholesterol. Each has its own unique flavor, as well as properties that are better suited to different types of cooking and individual recipes.
Using a range of oils in your diet can help to give you a variety of healthy nutrients.
The two types of oils here are named on the basis of their chemical structure:
Monounsaturated fats (MUFAs) have one unsaturated carbon bond in the molecule. The Academy of Nutrition and Dietetics recommends MUFAs make up 15 to 20% of total daily calories. These fats are found only in plants and are a good source of vitamin E. Polyunsaturated fats (PUFAs) have more than one unsaturated carbon bond in the molecule. They are found in plants and fish such as salmon. PUFAs have vitamin E and high levels of omega-3 and/or omega-6 fatty acids, essential for brain function and cell growth.
Omega-3 fatty acids are healthy fats that help reduce inflammation and prevent plaque in the arteries. Good sources of omega-3s include avocado, canola, flaxseed, olive, peanut, sunflower, and walnut oils.
Smoke Point
An oil’s smoke point, also called flashpoint, is the temperature at which the oil begins to produce smoke. It is a sign the oil is breaking down and may release free radicals and chemicals that can harm the body and give food a burnt or bitter flavor.
The first is the overall health benefit of the oil, and how it fits into a heart-healthy eating plan and lifestyle. The second is how the oil will perform when used in cooking or certain recipes. A big part of this second quality is how well the oil holds up under heat.
Extra virgin olive oil, for example, has a relatively low smoke point. It is great on salads or for light sautés but becomes rancid when used for deep frying. Safflower oil, on the other hand, has a high smoke point and is a good choice for frying.
Healthiest Oils
Most oils are a combination of MUFAs, PUFAs, and saturated fats. Choosing those that are low in saturated fatty acids (SFA) and high in unsaturated fats can help to lower cholesterol levels.
Fortunately, there are plenty of heart-healthy options to choose from:
Avocado Canola Corn Grapeseed Flaxseed Olive Peanut Rice bran Safflower Sesame Soybean Sunflower
This list of heart-healthy oils includes nontropical vegetable oils that contain less than 25% SFA and a mixture of MUFA and PUFA fats. These oils are liquid at room temperature and they usually become thick and cloudy when refrigerated.
Canola Oil
A good source of both MUFA (and some PUFA), canola oil’s medium-high smoke point makes it a good option for baking, cooking in the oven, and stir-frying. It is high in alpha-linolenic acid (ALA), an omega-3 fatty acid. Canola has a mild taste, and can be used in salad dressings, marinades, and dips. Canola oil is also cholesterol-free.
Corn Oil
Another cholesterol-free option, corn oil is a good choice for light sautéing, sauces, and baking. It has a light taste and is less expensive than other oils. In addition, research shows that corn oil can help to lower LDL nearly three times more than olive oil.
Grapeseed Oil
This PUFA oil has a mild taste and medium-high smoke point. It is a good option for baked or oven-cooked dishes and stir-fries. It’s also high in vitamin E, with proven health benefits and heart-healthy properties.
Flaxseed Oil
Packed with omega-3s, flaxseed oil is a nutritional powerhouse with many health benefits, including better heart health. Due to its low smoke point, flaxseed oil is only appropriate for no-heat cooking.
Its light and earthy flavor can be an acquired taste but it’s delicious drizzled over vegetables in place of butter. It also may be mixed into salad dressings or added to smoothies. For best quality, opt for refrigerated cold-pressed flaxseed oil in an opaque bottle.
Olive Oil
Olive oil is a good source of vitamin E and antioxidants called polyphenols. It is widely used in Mediterranean cooking due to its rich flavor, versatility, and heart-healthy benefits. Research shows eating 1 1/2 tablespoons (20 grams) of olive oil each day may reduce the risk of coronary heart disease.
Olive oil has a medium smoke point and can be used for sautéing, frying over medium-high heat, and in salad dressings. Choose extra-virgin olive oil varieties that are not overly processed.
Peanut Oil
A good source of MUFA, peanut oil sometimes is used for deep frying due to its high smoke point. In addition to its MUFA fats, it also has no cholesterol.
Though many people have serious allergic reactions to peanuts, highly refined peanut oil is not considered an allergen and is used in commercial food preparation.
Rice Bran Oil
Rich in vitamins E and K and beneficial phytosterols, rice bran oil is one of the healthiest oils around. A meta-analysis of 11 studies found rice bran oil lowers LDL cholesterol by about 7 mg/dl while also increasing HDL cholesterol levels by 7 mg/dl.
Rice bran’s nutty flavor and high smoke point make it a good option for stir-fries or deep-fried dishes, as well as low-heat preparation.
Safflower Oil
A popular heart-healthy oil with a delicate flavor, safflower oil comes in a few different forms. High-linoleic safflower oil is high in PUFAs and has a low smoke point. This means it should be used in unheated dishes, such as dressings and dips.
High-oleic safflower oil is high in MUFA fats and has a high smoke point that makes it suitable for frying. Research shows safflower oil can improve cholesterol levels, reduce blood sugar, and even promote weight loss.
Sesame Oil
Often used in Asian and Middle Eastern dishes, sesame oil has been shown to be better than olive oil for cholesterol levels. Sesame oil comes in different blends.
Light sesame oil, made from raw sesame seeds, has a mild flavor. It can be used instead of canola or vegetable oil, and withstands the high heat of frying. Oil extracted from toasted sesame seeds has a nuttier flavor but a lower smoke point. The darker the oil, the more flavorful it is.
Soybean Oil
A versatile oil with a high smoke point, soybean oil has a neutral taste and can be used for everything from salad dressings to deep frying. Soybean, a PUFA oil, is rich in vitamin E and phytosterols.
People allergic to soy should be careful with cold-pressed varieties of soybean oil. In highly refined soybean oil, however, the protein allergens have been removed and research suggests it does not prompt an allergic response.
Sunflower Oil
A mild oil with little taste, refined sunflower oil can be used for high-heat cooking. The unrefined oil should only be used in no-heat recipes. Look for high-oleic sunflower oil, which has been shown to lower cholesterol levels.
If you are following a low-cholesterol diet, you’ll want to avoid some high stearic/high oleic varieties of sunflower oil. Check to be sure it does not contain stearic acid, which is a saturated fat.
Vegetable Oil Blends
Oils labeled simply as vegetable oil are different types of oils blended to improve the properties of the individual oils, raise the smoke point, and increase shelf-stability. These are highly processed oils.
Oils to Avoid
There are some types of oil that should be avoided on a low-cholesterol diet.
Saturated Fats
Saturated fats are those that are solid at room temperature. They can boost the amount of fatty deposits in blood vessels. Butter, shortening, lard, and hard-stick margarine all have high levels of saturated fat. They should be avoided in a low-cholesterol diet.
Hydrogenated Oils
Hydrogenated oils are processed for the sole purpose of prolonging shelf life. This means hydrogen is added to the chemical structure of the oil. As the level of hydrogen increases, so does the texture and concentration of saturated fats.
This process also creates harmful trans fats that can raise unhealthy LDL and lower healthy HDL. Vegetable shortening is a prime example.
Tropical Oils
Refined coconut oil has grown in popularity due to its neutral taste and relatively high smoke point (450 degrees F). But it is 87% saturated fat and raises LDL levels.
Palm oil may be slightly better with 50% SFA but should be considered a no-no for those on a low-cholesterol diet. That goes double for palm kernel oil, which is near 85% SFA.
Summary
Cooking with your heart health in mind means making choices about which oils to use, and which benefits they offer. There are many kinds of MUFA and PUFA oils that provide nutrients and can help you maintain healthy cholesterol levels. Avoid saturated fats, hydrogenated oils, and trans fats that may harm your health.
A Word From Verywell
Taking the time to learn about different kinds of cooking oils is a smart step towards a healthy lifestyle. The many kinds of oils may seem confusing, but by learning the names and checking the labels, you will know which oils offer you and your loved ones the best health benefits.
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