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BEST Oils To Use For Cooking

We have a lot of options when it comes to which oils we can use for cooking.  Unfortunately, not all oils maintain health promoting benefit when heated. 

Some oils if they get too hot, the healthy fats can degrade and provide many negative effects. 

There are 3 categories of oils and knowing what they are will help you when choosing your next cooking oil.  

The first one is Saturated Fats – This type of fat is stable even when exposed to high heat.  These types of oils may be the BEST kind of oil for cooking.  

Monounsaturated Fats – This fat is not bound as tightly as saturated fats, but can still remain relatively stable when exposed to heat.  If you want to use this fat to cook with I suggest you keep the heat on low to medium to retain the health benefits of monounsaturated fats.  

The third fat is Polyunsaturated Fats – These fats are unstable when exposed to heat and should not be used for cooking if you want to avoid negative effects. 

Now that you know the 3 types of fat let’s get to the BEST oils to cook with for your health. 

  1. Coconut Oil – Coconut oil is primarily saturated fats and the reason it is a healthy fat is because it is a medium-chain triglyceride.  Your body seldom stores these types of fat and uses them for energy.  They have also been shown to lower cholesterol levels and also improve gut health.

    In regards to cooking it can withstand high heats up to 450 degrees which make it one of the best oils for cooking. 
  1. Avocado Oil – Avocado oil is another great oil for cooking because it can withstand temperatures up to 510 degress. It is perfect for sautéing, baking or frying.  It can also help reduce your risk for heart disease.  
  1. Extra-Virgin Olive Oil – We all know the benefits of extra-virgin olive oil in relation to heart health and cholesterol because it is a monounsaturated fat. Despite it being very healthy it can oxidize and breakdown at higher temperatures.  It is best to use Olive Oil at low to medium heats to keep the health promoting benefits.


  1. Sesame Seed Oil – Sesame seed oil is a healthy oil that has been shown to help lower blood pressure and cholesterol which can lower your risk for heart disease. This oil should be used for low heat sautéing or baking. 

Now that you know which oils you should be cooking with I want to share which oils you want to AVOID when cooking. 

Grapeseed Oil – While this oil is beneficial for those wanting to lose weight it is not a good oil for cooking.  It is made up of mostly polyunsaturated fats which oxidize easily and can impact your health. 

Flaxseed Oil – This is an oil that you probably have heard for your heart health and you might even consume it now.  It is NOT recommended for cooking though.  Instead use it in salad dressing where it isn’t exposed to any type of heat. 

Here are some other oils that you should AVOID cooking with. 

Corn Oil
Soybean Oil
Sunflower Oil
Canola Oil

These oils will break down quickly when exposed to heat and oxidize making them unhealthy when you used them to cook with.  

Feel free to print this list and use it the next time you get ready to cook.  Also, I would advise going through your cabinets to get rid of any of the oils that are unhealthy and replace them with these healthy oils. 

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