Guide to Healthiest Cooking Oils


Replacing bad fats with healthier fats is great for your heart. One thing you can do this is by adopting healthier nontropical vegetable oils for cooking and preparing a meal. Use these oils instead of solid fats and tropical oils, which can have a lot of saturated fat. Choose oils with less saturated fat per tablespoon, and trans fats.

Extra-Virgin Olive Oil

With high grades of monounsaturated fats and antioxidants, and a deep, luxurious flavor, there’s no wonder why extra virgin olive oil has turned into one of the most famous cooking oils. While excellent for sauteing, dressing, and low-temperature roasting but for frying, it’s best to stick with another variety of oil.

Coconut Oil

This oil is full of saturated fat. Studies indicate that diets high in coconut oil raise total blood cholesterol and LDL cholesterol. Coconut oil also seems to raise HDL (good) cholesterol, and it has the edge that it behaves very well at high temperatures.

Canola Oil

A recent entry into the Indian market, Canola is drifting off the racks. Canola oil, which is produced from the crushed seeds of the canola plant, is stated to be amongst the healthiest of cooking oils. It has the least saturated fat content of any oil.

Sunflower Oil 

With one of the highest ratios of polyunsaturated fat among cooking oils and nominal levels of saturated fats, sunflower oil is an all-around a super heart-healthy cooking oil. With a vague flavor and a high smoke point, sunflower oil is good for frying and roasting a variety of foods.

Rice Bran Oil

A new oil on the block and a hot-rising favorite amongst the producers, rice bran oil is made from the exterior layer (bran) of the grain of rice. Health experts insist that it’s the healthiest oil on the planet. Rice bran oil possesses a chemical called oryzanol good for your cholesterol. It is rich in monounsaturated fats and gets a good volume of polyunsaturated fats too, both the healthy fats.