What is the healthiest cooking oil?

Could Walnut Oil Be Your New Go-To Healthy Cooking Oil?

Refined walnut oil may replace cooking oils in health-conscious kitchens and become 2025’s trendiest new food.  Until now, the healthiest cooking oils have been canola oil, avocado oil, and olive oil, all monounsaturated fats that are stable enough to cook to high temperatures and still offer heart health benefits. Refined walnut oil is breaking into the market as the first omega-3-rich fat that is suitable for cooking to high heat.  Here is a nutrition analysis of cooking oils with a review of the new refined walnut oil to answer the question: what is the healthiest cooking oil? 

Is it healthy to use oil in cooking?

Some oils are not suitable for cooking, because they burn and produce harmful compounds at higher temperatures.  All oils have a unique smoke point, the temperature at which the oil produces smoke and unstable free radicals. Free radicals are harmful compounds that can damage arteries and cells in ways that contribute to cardiovascular disease or cancer. For this reason, it is important to know which oils are suitable for cooking. 

What is the difference between monounsaturated fats and omega-3 fats?

Olive oil, avocado and canola oil are monounsaturated fats, which lower the “bad” cholesterol and protect against heart disease and stroke.  

Omega-3 polyunsaturated fats are found in fish, flax seeds, hemp hearts and walnuts.  It is important to point out that the omega-3 fats from fish have stronger health benefits than vegan sources of omega-3 fats. Having said that, most people do not get enough omega 3 fats and would benefit from having more of these foods. 

There are many health benefits of omega-3 fats:

• lower “bad” cholesterol 
• protect against heart disease 
• reduce inflammation
• reduce triglycerides 
• Boost immunity
• Raise “good” cholesterol
• Role in brain and eye health

We need both types of fat in moderate amounts and introducing an omega-3-rich cooking oil may offer health benefits to those who struggle to get enough omega-3 fats in their diet. 

What are the most popular healthy cooking oils? 

Avocado Oil

Avocado oil is a monounsaturated fat, known for similar health benefits as olive oil but with a high smoke point of 520°F, making it great for high-heat cooking like frying.  The monounsaturated fats in both avocado and olive oil are known to lower blood pressure and cholesterol.  

Light (Pure or Regular) Olive Oil

Light olive oil was given this name because it has been refined under heat to give it a lighter color and neutral taste, compared to extra virgin olive oil.  Refining light olive oil gives it a higher smoke point of 465–470°, making it suitable for high-heat cooking like frying.

Canola Oil

Canola oil comes from the rapeseed plant and is a good source of both monounsaturated and polyunsaturated fats, including omega-3 fatty acids, so it is also considered a heart-healthy cooking oil.

Walnut Oil

Walnut oil is made of mostly polyunsaturated fat and contains more omega-3 fat than all the other cooking oils. Although walnuts have long been known to be rich in heart-healthy omega 3s, walnut oil has not been used for cooking until now.  Although cold-pressed walnut oil turns bitter in heat, one manufacturer has created a new filtration process, creating an entirely new product: Otelia Walnut Oil has a high smoke point of 428°F. 

A Comparison of the Most Popular Healthy Cooking Oils

The healthiest cooking oils include avocado oil, Otelia walnut oil, light olive oil and canola oil.  Light olive oil and canola oil have a neutral flavor and are best used for baking, sautéing, stir-frying and marinades.  Otelia walnut oil is just as versatile and adds a delicious nutty flavor when frying, baking or making sauces and popcorn. Avocado oil has the highest smoke point so it is my first choice for frying, searing, grilling and roasting.  

Bad cooking oils to avoid + why?

1. Extra-Virgin Olive Oil (EVOO)

Health Benefits of Extra-Virgin Olive Oil (EVOO)

EVOO is arguably the healthiest oil because it is rich in antioxidants and anti-inflammatory compounds called polyphenols, which can help lower bad cholesterol, reduce blood pressure, protect against heart disease and protect cells from cancer.   EVOO is mainly monounsaturated fat and has a low smoke point of 350°, so it can only be used up to medium heat and is not meant for cooking. Mostly, it is best used for vinaigrettes or as a finishing oil. 

Why you shouldn’t cook with extra virgin olive oil.

Some healthy oils are not suitable for cooking, such as extra virgin olive oil.  All oils have a unique smoke point, the temperature at which the oil burns and releases free radicals. These compounds can damage arteries and cells in ways that may lead to disease development like cardiovascular disease or cancer. 

2. Coconut Oil and Peanut Oil

Although coconut oil and peanut oil work well with frying at high heat, they have a high saturated fat content, which raises your cholesterol and your risk of heart disease.  It is recommended that you reduce your intake of saturated fats like coconut oil, peanut oil, red meat, butter and cheese, to reduce your “bad” cholesterol and risk of heart disease. 

3. Corn Oil, Sunflower Oil, Vegetable Oil and Grapeseed Oil

Corn oil, sunflower oil and grapeseed oil are effective frying oils but they are made up of omega-6 fats, which have an inflammatory effect in our bodies. Vegetable oil is typically a blend of many different refined oils, such as soybean oil.  The North American diet is high in omega-6 fats, which in excess can contribute to inflammatory diseases like non-alcoholic fatty liver disease, obesity, and cardiovascular disease. It is recommended that you reduce your intake of these types of fats. 

Need help managing weight and feeling your best during menopause? Read this blog post: Top Five Strategies to Fight Menopause Weight Gain

4. Sesame Oil

Sesame oil is a mix of heart-healthy monounsaturated fats and the not-so-good-for-you inflammatory omega-6 fats that we should be limiting in our diets.  It has a high smoke point of 410°F, so works well for cooking and is often used in dressings. This nutty flavored oil can be used in moderation. 

Are cooking sprays good for health?

Cooking sprays can help you reduce the amount of oil needed to coat pans and baking dishes. At 120 calories per Tablespoon, cooking oil can quickly add to a meal’s calories. Using a cooking spray can help you reduce your calories without going on a diet.   

Some cooking sprays use propellants such as propane and butane. These gases dissipate when you spray them, and when used properly, the amount of the gases that land in your pan is negligible. To use as directed, spray a few inches from the pan and not directly into your oven or near a barbeque flame. You should store cooking sprays in a cool, dark place.

A Dietitian’s Word of Caution about Cooking Oil

Use oils sparingly, rather than free pouring dollops of oil into pans. Regardless of which type of oil you use (even for the healthiest cooking oils), try to measure your oil in teaspoons, rather than Tablespoons.  Oils, even the healthy ones, can add a lot of calories to a meal and this can add up over time to cause weight gain.

Curious if MCT oil can really help you shed some weight? Discover what the science says and if it’s worth adding to your routine. Read Does MCT Oil Help with Weight Loss?

Tips for cooking with healthy oils

• Use avocado oil for searing meat and chicken.
• Use avocado oil spray on the barbeque or to coat muffin tins and for fried or scrambled eggs.
• Measure oil by the Tablespoon, rather than free pouring dollops of oil onto pasta and vegetables.
• Try to substitute greek yogurt, applesauce and bananas instead of oil in baking recipes.
• Use mustard rather than oil, to coat chicken before rubbing on seasoning.
• Store oils in a cool dark pantry, do not keep by a window.