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Top 10 healthiest cooking oils

Olive oil

According to nutritionists, olive oil contains unsaturated fatty acids that help reduce inflammation, lower cholesterol and prevent chronic diseases. However, it should be noted that on the market today there are many different types of olive oil, you should choose 100% pure cold pressed to receive the most beneficial substances.

Another note is that olive oil is not suitable for frying or baking. You should use olive oil at low temperatures to prevent food from burning, such as in salads or drizzling olive oil over hot dishes.

Rapeseed oil

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Canola oil is extracted from the seeds of the rapeseed plant, which is in the same family as cauliflower or broccoli. According to experts, canola oil is a good source of healthy fats. Just one tablespoon of canola oil, we get 8g of monounsaturated fat. In addition, type cooking oil It is also rich in omega-3 fatty acids that help fight inflammation, reduce liver fat, and reduce the risk of stroke and heart disease.

Along with olive oil, canola oil is one of the oils recommended by the American Heart Association for a heart-healthy diet. It is also the most suitable oil for frying, frying or grilling meats and vegetables.

Avocado oil

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Avocados are one of the highest sources of oleic acid – a monounsaturated fatty acid that lowers blood pressure, promotes brain function and reduces cancer risk. So it’s no surprise that avocado oil (made from cold pressed avocado pulp) offers similar health benefits. In addition, avocado oil is very heat resistant, so it is perfect for cooking methods that use high heat, such as smoking on the grill.

Sesame oil

Sesame oil is rich in monounsaturated and polyunsaturated fatty acids. Oils like these have antioxidant and anti-inflammatory properties that help reduce the risk of many diseases in the body. Furthermore, sesame is also beneficial for blood pressure regulation due to its healthy fats and polyphenols. With this cooking oil, you can use it for baking and frying food. In addition, sesame oil is also very suitable in enhancing the flavor of salads or in marinating foods before processing.

Soybean Oil

Soybean oil is derived from the seeds of the soybean plant and is often sold as a vegetable oil. Soybean oil is rich in vitamin K, which helps strengthen bones. This oil is also well known for helping to reduce cholesterol in the body. Like sesame oil and avocado oil, soybean oil is often used for baking, frying, or sautéing.

Safflower oil

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Safflower oil, made from the seeds of the plant of the same name, is low in saturated fatty acids and high in heart-healthy unsaturated fats. In addition, safflower oil also helps improve blood cholesterol levels, support arteries and reduce the risk of heart diseases. A 2018 review found that safflower oil was particularly effective at lowering cholesterol, more so than other oils and fats like butter or lard.

Flaxseed oil

This oil is rich in omega-3 fatty acids. In fact, flaxseed is one of the seeds with the highest amount of omega-3s, which can improve heart and brain health and fight inflammation. However, note that flaxseed oil should only be used for cold dishes such as sauces, salads. Another way to use these oils is to add them to your smoothies.


Peanut oil is high in vitamin E, in addition to adding omega6 fatty acids. In particular, vitamin E is an essential nutrient to help develop eyesight, improve immunity and blood circulation. This is also an oil that brings a greasy, delicious flavor that is often chosen by housewives to prepare food.

Walnut oil

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(Photo: Cold Pressed Oil)

Walnut oil is also high in healthy fats that support the heart and lower cholesterol. In a 2017 study, people with type 2 diabetes tried adding 15ml of walnut oil to their daily diet. The results showed that their cholesterol levels had decreased. In addition, walnut oil also contains vitamin K and antioxidants.

Almond oil

This is also a cooking oil that contains a lot of vitamin E, vitamin K and healthy unsaturated fatty acids. In a report in 2021, researchers say almond oil can help improve heart health and reduce stress thanks to its high vitamin E content.

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