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Choose cooking oil low in bad fats and high in good fats, such as monounsaturated and polyunsaturated fats. Cold pressing is the healthiest method. Look for oils with no saturated fat or less than 20% of total fat. Olive oil, canola, and safflower oil are among the healthiest. High oleic oils like safflower and sunflower are suitable for frying. Rapeseed oil is rich in monounsaturated fats and can withstand high temperatures. Avoid genetically modified or pesticide-laden vegetable canola oil.
Choosing the healthiest oil means choosing a cooking oil that is low in so-called bad fats, such as saturated fats, and high in good fats, such as monounsaturated fats and polyunsaturated fats. The healthiest oil tends to be extracted by a method called cold pressing rather than chemical or high heat methods. There are a variety of healthy oils made from the seeds of various plants. In the end, which oil is healthiest for you may come down to a matter of taste and how you plan on using the oil.
Look at the types of fats listed on the nutrition label when looking for a healthy oil. Ideally, the oil will have no saturated fat. If it contains saturated fat, the total content will be 20% or less of all the fat in the oil.
The healthiest oil will have lots of monounsaturated fats. Monounsaturated fat can lower LDL cholesterol levels and raise HDL cholesterol levels, reducing the risk of heart problems and disease. This type of fat is also a good source of fatty acids like omega-3s.
Some healthy oils also contain unsaturated fats. While polyunsaturated fat isn’t as bad for the heart as saturated or trans fat, you should choose an oil that doesn’t contain a large amount of it. Soybean and corn oil usually have a lot of polyunsaturated fats and are generally not the healthiest oil choices.
When looking for oils, try to find out the method used to make the oil. Cold pressing is typically considered the healthiest method, as the seeds or fruit are not exposed to chemicals or high heat. The oil retains the most nutritional value when cold pressed.
Olive oil, canola or canola oil, and safflower oil are generally among the healthiest types of oil. Extra virgin olive oil may be the healthiest oil but it has limited applications. It cannot withstand high temperatures, so it shouldn’t be used for frying or cooking.
High oleic oils, such as safflower or sunflower oil, are also very healthy and suitable for frying and cooking. The oils are neutral in taste and do not change the taste of the food you are cooking. Both of these oils have a high smoke point, meaning they can withstand hot stove temperatures without burning or releasing free radicals.
Rapeseed is another oil rich in monounsaturated fats that can withstand high temperatures. Vegetable canola oil can be genetically modified or contain many pesticides. If this is a concern for you, choose a different oil or look for an organic version.
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