When it comes to your health, “fat” is not necessarily a dirty word. You need some fat in your diet, and it actually performs some pretty impressive tasks like boosting energy, supporting cell growth, protecting your organs, keeping your body warm, and aiding in nutrient absorption and the manufacturing of hormones, according to the American Heart Association (AHA). And oils can be a great source of these healthy fats, but choosing the right variety is key.
Learn which oils to add to your diet for a health boost, and which you should leave on the shelf.
Oils With Health Benefits
Made from ripe olives, olive oil is a basic ingredient of the heart-healthy Mediterranean diet and is best for drizzling on salads, pasta, and bread. It’s okay to use the oil for a quick sauté or for baking, but it has a low smoke point (the temperature at which the oil begins to break down and starts to smoke), so it’s not good for deep frying, says Beth Warren, MS, RD, a nutritionist in private practice in New York City and author of Living a Real Life With Real Food.
Canola oil is low in saturated fat, Haas says. Unhealthy saturated fat is solid at room temperature and comes mostly from animal products like meat and dairy.
Canola oil has a higher smoke point than olive oil and can be used safely for cooking at high temperatures. It doesn’t have as much flavor as some other vegetable and seed oils, though, so you may not want to use it in recipes like salad dressings where you want the oil to add some flavor.
Avocado oil is high in monounsaturated fatty acids and can promote healthy cholesterol levels and enhance absorption of some nutrients. Avocado oil also has a high smoke point and is therefore one of the best oils for high-temperature cooking. It can be used for stir-frying, sautéing, or searing, Haas says.
While expensive, walnut oil contains heart-healthy omega-3s in addition to other nutrients, Haas says. Walnut oil is ideal for desserts and other recipes that benefit from a nutty flavor, adds Warren.
A staple in Asian and Indian cooking, sesame oil makes the AHA’s list of heart-healthy cooking oils. Use light sesame oil for stir-frying, and dark sesame oil when making dressings or sauces.
Grapeseed oil is low in saturated fat and has a high smoke point, which makes it a healthy choice for all kinds of cooking and grilling, says Warren. Its nutty but mild flavor also works well in salad dressings, or drizzled over roasted veggies.
Oils to Use With Caution
This oil is a controversial one. A solid at room temperature, coconut oil is a saturated fat — but not all saturated fats are created equal. Coconut oil has a high amount of medium-chain fatty acids, which are harder for the body to convert into stored fat, she adds. However, the AHA advises those with high cholesterol to avoid coconut oil.
Palm oil is also high in saturated fat. Because they’re at risk for heart disease, people with diabetes should pay close attention to their saturated fat consumption and avoid sources of the fat like palm oil.