The healthiest type is extra-virgin olive oil (EVOO). Daun, J. K., Eskin, N.A.M., Hickling, D., Canola: Chemistry, Production, Processing, and Utilization, Elsevier, 2011. ", Nutritionist pick: La Tourangelle Peanut Oil. The Healthiest Chocolate Brands on the Market. The mild flavor is very versatile, which is why avocado oil is the perfect healthy swap in any baked goods. Updated February 18, 2016. Oils: “Virgin almond oil: Extraction methods and composition, Clinical Dermatology: “Healing fats of the skin: the structural and immunologic roles of the omega-6 and omega-3 fatty acids.”, Food and Chemical Toxicology: “Olive oil stability under deep-frying conditions.”, Archives of Internal Medicine: “Olive oil and reduced need for antihypertensive medications.”, Nature: “Phytochemistry: ibuprofen-like activity in extra-virgin olive oil.”, American Journal of Hypertension: “Olive oil polyphenols decrease blood pressure and improve endothelial function in young women with mild hypertension.”, British Journal of Nutrition: “Long-term monounsaturated fatty acid diets reduce platelet aggregation in healthy young subjects.”, Nutrition Research Reviews: “The phenolic compounds of olive oil: structure, biological activity and beneficial effects on human health.”, Journal of Food Science and Technology: “Peanuts as functional food: a review.”, Sultan Qaboos University Medical Journal: “The Role of Vitamin E in Human Health and Some Diseases.”. Coconut oil is mostly saturated fat, which raises LDL cholesterol. The study also disproved the commonly held view that oil with a high smoke point is best suited for high-temperature cooking. Below, you'll find our list for the healthiest cooking oils: The Mediterranean Diet has been linked to weight loss and a reduction in disease risk, plus a boost in longevity overall. Sanders, T.H., Encyclopedia of Food Sciences and Nutrition, Elsevier Science, 2003. In fact, an oil’s smoke point doesn’t indicate how it will perform when heated. Ensuring that you are using the right oil for whatever cooking method you choose is crucial to staying within the smoke point limit and enhancing the quality of your dish. Through refinery, many of the particles and impurities that tend to burn are removed, allowing the oil to withstand higher heat. Certain oils can become rancid if exposed to light, heat, and oxygen. See additional information. If the flavour of the oil is to play a role in the dish, you should opt for one with a distinguished flavour, such as an olive or peanut oil. Sources While we all may like the idea of cooking our french fries in sunflower or safflower oil, the reality is that many of these specialty oils carry quite a price tag. Instead, store oil in a cool, dark place. WebMD does not provide medical advice, diagnosis or treatment. This budget-friendly choice is low in saturated fat and relatively high in monounsaturated fat.