8 Healthy Oils, Plus Which Ones to Avoid
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8 Healthy Oils, Plus Which Ones to Avoid

8 Healthy Oils, Plus Which Ones to Avoid
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Updated on January 15, 2026
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The Best and Worst Oils for Your Health

Discover which cooking oils to limit or avoid for a healthier diet.
The Best and Worst Oils for Your Health

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Oils can, in fact, be part of a healthy diet. “Fat is an essential nutrient, and liquid fats like oils are an excellent source,” says Jessica Levinson, RDN, a culinary nutrition expert in Westchester, New York.

Fat supports cell growth and can even aid nutrient absorption. “Our bodies need fats in order to absorb certain fat-soluble nutrients, such as vitamins A, D, E, and K, along with beta-carotene,” says Christine Palumbo, RDN, who is based in Naperville, Illinois.

Adults consuming 2,000 calories per day should cap their daily oil intake at about 6 teaspoons, or 27 grams (g).

 Consider swapping oils high in saturated fat for those with more monounsaturated and polyunsaturated fats, to help reduce your risk of heart disease.

For a cheat sheet on which oils to choose, limit, and avoid, check out the list below.

The 8 Best Oils for Your Health

1. Olive Oil

“Olive oil, and especially extra-virgin olive oil, is what I primarily use,” says Palumbo. Extra-virgin olive oil is extracted without using high heat or certain chemicals, while maintaining naturally occurring chemicals called phenols.

Extra-virgin olive oil has more than 30 phenolic compounds, many of which fight inflammation and expand blood vessels, Palumbo says. Certain types of extra-virgin olive oil contain an anti-inflammatory called oleocanthal, which you can taste as a peppery finish in the back of your throat, she adds.

Olive oil also contains higher amounts of monounsaturated fats, which can help lower your LDL (“bad”) cholesterol levels when swapped for saturated fats.

 One study linked consuming more olive oil compared to saturated fats with a lower risk of death from cardiovascular disease.

Use olive oil when preparing sautéed dishes and baked goods, or to drizzle on salads, pasta, and bread. Keep in mind that its relatively low smoke point makes it less than ideal for deep-frying, says New York City–based Beth Warren, RD, author of Living a Real Life With Real Food.

2. Canola Oil

Canola oil has only 1 g of saturated fat in 1 tablespoon (tbsp) and, like olive oil, it is high in monounsaturated fat, with about 9 g per tbsp. It also contains high levels of polyunsaturated fat, at around 4 g per tbsp.

Some individuals aren’t sold on the healthiness of seed oils like canola oil. One concern centers around the solvent hexane, a known neurotoxin used to extract oil from the rapeseed plant.

 Only trace amounts are present in the final oil, but some researchers acknowledge that current safety standards may be too lax.

If you’re concerned about solvents in your canola oil, opting for cold-pressed oil could help you get the health benefits without trace amounts of a solvent.

 Canola oil has a neutral flavor and a higher smoke point than olive oil, so it’s better for higher heat cooking like roasting and frying, says Levinson.

3. Flaxseed Oil

“Flaxseed oil is an excellent source of alpha-linolenic acid, an omega-3 fatty acid,” explains Palumbo. In addition to their benefits for your heart, omega-3s, a type of polyunsaturated fat that your body can’t produce on its own, may reduce inflammation.

Research also links alpha-linolenic acid to a lower risk of heart disease and high blood pressure.

Another perk? Flaxseed oil contains omega-6 fatty acids, which are also important for your health.

Don’t heat this oil, as doing so can disrupt its fatty acid content.

 Instead, use it in cold dishes like smoothies and salads, Warren says.

4. Avocado Oil

If you love avocados, why not give avocado oil a try? “Avocados and avocado oil are rich in healthy monounsaturated fats,” says Levinson.

One review found that avocado oil has excellent nutritional value at low and high temperatures.

 Levinson advises that avocado oil’s neutral flavor makes it a good option for use in baking.
Keep in mind that research suggests that many avocado oils sold in the United States may be rancid or mixed with cheaper oils such as soybean or safflower oil.

 The most available research from UC Davis found that Chosen Foods, Marianne’s Avocado Oil, and CalPure were the safest bet for purity.

5. Walnut Oil

“Walnut oil is a healthy choice and a good source of omega-3 fatty acids, primarily alpha-linolenic acid,” says Levinson. Research even shows that a diet that includes walnut oil (and actual walnuts) may have heart-protective effects and help prevent diabetes.

Another study found that people who had high levels of omega-3s in their red blood cells experienced better cognitive function in midlife.

“Walnut oil is unrefined and has a very low smoke point, so it should not be used for cooking. It has a rich, nutty flavor and is best for salad dressings and as a flavor booster to finish a dish,” says Levinson. “Just be sure to keep it refrigerated,” she adds.

6. Sesame Oil

A staple in Asian and Indian cooking, sesame oil is both heart-healthy and delicious. Levinson highlights that sesame oil is also a polyunsaturated fat.

Sesame oil has known anti-inflammatory and antioxidant properties, potentially helping lower the odds of cardiovascular disease and atherosclerosis, or the buildup of fat and other substances in artery walls that causes these vessels to narrow, raising blood pressure.

“It has a high smoke point, which makes it good for high-heat cooking like stir-frying, but it does have a strong flavor,” says Levinson. She likes cooking with sesame oil for Asian-style dishes but primarily uses it in sauces and marinades.

7. Grapeseed Oil

Like flaxseed oil, grapeseed oil contains omega-6 polyunsaturated fatty acids, particularly linoleic acid. Grapeseed oil also contains vitamin E, which acts like an antioxidant to help fight free radicals and is a key vitamin for immune system support.

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 works well in salad dressings or drizzled over roasted veggies.

8. Sunflower Oil

Sunflower oil is high in unsaturated fats and low in saturated fat. Research suggests that opting for cold-pressed sunflower oil could help you maximize its vitamin E content.

High oleic sunflower oil in particular comes from sunflowers bred to contain more oleic acid, an omega-9 fatty acid that can benefit heart health. It may be particularly good for high-heat cooking and frying.

3 Oils to Limit or Avoid

1. Coconut Oil

Coconut oil is controversial. Solid at room temperature, it’s composed of more than 80 percent saturated fat — but some believe that not all saturated fats are equivalent.

“This isn’t the same as the saturated fat found in red meat that clogs your arteries,” says Warren. Coconut oil has a high amount of medium-chain fatty acids, which are harder for the body to convert into stored fat, she adds.

One review found coconut oil had less of an impact than butter (but a higher impact than canola and sunflower oil) on LDL cholesterol levels. And while coconut oil could elevate cardiovascular risk factors like cholesterol, researchers didn’t find a strong link to cardiovascular disease itself.

If you want to use coconut oil for cooking or baking, consider doing so in moderation, within the recommended limits for saturated fat intake, and as part of a wider healthy diet.

2. Partially Hydrogenated Oils

Partially hydrogenated oils are artificial trans fats created through an industrial process that adds hydrogen to liquid vegetable oils to solidify them.

Trans fats, especially artificial ones, are harmful to health. Not only do they raise LDL cholesterol — they also lower HDL (“good”) cholesterol levels, increasing your risk of heart disease and stroke.

The U.S. Food and Drug Administration has ruled partially hydrogenated oils unsafe for human consumption and requires manufacturers to remove them from their products. But U.S. companies can still label a product as containing 0 g of trans fat if it contains less than 0.5 g per serving, and those small amounts can add up if you eat a lot of ultra-processed food.

3. Palm Oil

Palm oil contains roughly equal parts saturated fat and unsaturated fat. Because it’s semisolid at room temperature, it often replaces partially hydrogenated oils in processed foods — and that’s not necessarily a bad thing, considering it has less saturated fat than butter and no trans fats.

It may still be best to opt for oils with lower levels of fat when it comes to everyday cooking. As people with diabetes are at a higher risk of heart disease, it’s also a good idea for them to monitor their saturated fat consumption and limit fats like palm oil, according to the American Diabetes Association.

Ethical concerns also exist over palm oil’s use, as palm oil production has been linked with deforestation and unjust working practices.

The Takeaway

  • When it comes to heart health, experts recommend oils with mostly unsaturated fat, like olive, flaxseed, and canola oil.
  • Oils with higher levels of saturated fat include coconut and palm oil, which can be fine in smaller amounts, especially when ethically produced.
  • Partially hydrogenated oils are harmful trans fats that are banned in the United States, but some products — particularly ultra-processed foods — may still contain small amounts.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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Kara Andrew, RDN, LDN

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Member of American College of Lifestyle Medicine

Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis.

She earned her master's in exercise and nutrition science at Lipscomb University.

Andrew has served as a president and board member of the Nashville Academy of Nutrition and Dietetics. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine.

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Leslie Barrie is a health and nutrition writer and editor who loves running marathons and attempting to cook healthy meals for her family (even if they don’t always turn out as planned). She received her bachelor of science degree at UCLA and her master of science degree at the Columbia University Graduate School of Journalism. She has written and edited for publications like Health magazine, Seventeen, and Woman’s Day. Leslie won a Hearst Spotlight Award for her work in 2018 at Woman’s Day, and helped plan the Woman’s Day Red Dress Awards, an event honoring changemakers fighting to end heart disease in women.

When she isn’t writing, Leslie loves chasing her daughter and son around outside, going on family hikes, and starting her day with a big bowl of muesli.
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