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  • Taylor Richter, RDN, LD

Navigating Cooking Oils: Choosing the Healthiest Options for Your Kitchen

For years, the debate over which cooking oils are optimal and which ones to steer clear of has remained a heated topic. With a multitude of information and nuances surrounding each oil, it's easy to feel overwhelmed when making a choice. However, understanding key factors such as hydrogenation, trans fats, omega-6 to omega-3 ratio, and smoke points is crucial in selecting the most suitable oil for your needs. In this blog, we'll dissect each of these categories to provide clarity and empower you to make informed decisions about which oils align best with your health goals.

Understanding Inflammatory Oils

Inflammatory oils are those high in omega-6 fatty acids and low in omega-3 fatty acids. Omega-6 fatty acids are essential fats that the body needs for various functions, but an imbalance between omega-6 and omega-3 fatty acids can lead to chronic inflammation, which is linked to numerous health problems such as heart disease, diabetes, arthritis, and obesity.

In addition to the omega-6 to omega-3 ratio, the type of fats present in oils also plays a crucial role in their inflammatory potential. Oils high in saturated fats are considered more inflammatory, while those high in unsaturated fats, especially monounsaturated and polyunsaturated fats, are generally less inflammatory.

Hydrogenated Oils and Trans Fats

Another factor of a healthy oil has to do with hydrogenation and trans fats. Hydrogenation is a process used to solidify liquid oils, creating partially hydrogenated oils that are often used in processed foods for their stability and extended shelf life. However, this process also creates trans fats, which are known to raise LDL (bad) cholesterol levels and increase the risk of heart disease, stroke, and type 2 diabetes.

Importance of Smoke Point

It's essential to take into account the smoke point of cooking oils when selecting the healthiest options. The smoke point refers to the temperature at which an oil begins to break down and destroy the nutrients in the oil. When an oil reaches its smoke point it also begins to release free radicals which damage cells inside of the body.

Oils with higher smoke points are more suitable for high-heat cooking methods like frying, sautéing, and grilling, as they can withstand higher temperatures without undergoing harmful chemical changes.

Top Healthiest Oils

Extra Virgin Olive Oil (EVOO)

Extra virgin olive oil reigns supreme as one of the healthiest oils available. Extracted from fresh olives using natural methods, EVOO retains its rich flavor and abundance of nutrients. It has high levels of monounsaturated fats, particularly oleic acid, which promote heart health by lowering bad cholesterol levels. It has a moderately high smoke point and is rich in omega-3 fatty acids.

Pros: Monounsaturated fat, low in trans fats, minimal processing, a 1:8 omega-6 to omega-3 ratio and a smoke point of 400 degrees.

Avocado Oil

Derived from nutrient-dense avocados, avocado oil is another top contender for health-conscious consumers. With its high monounsaturated fat content, avocado oil supports cardiovascular health and reduces inflammation. Though it is one of the healthier options, it does have more omega-6 in it, when compared to omega-3. It has a high smoke point, so it can withstand higher cooking temperatures.

Pros: Monounsaturated fat, low in trans fats, minimal processing and a smoke point of 510 degrees.

Cons: 13:1 omega-6 to omega-3 ratio.

Cold-Pressed Canola Oil

Cold-pressed canola oil is a healthier alternative to traditional canola oil. Produced without high heat or chemicals, this method preserves the oil's natural nutrients and flavor. It contains a favorable ratio of omega-3 to omega-6 fatty acids, which helps reduce inflammation and supports heart health. Additionally, cold-pressed canola oil has a high smoke point, making it suitable for a variety of cooking methods.

Pros: Monounsaturated fat, low in trans fats, produced without high heat or chemicals, favorable omega-6 to omega-3 ratio and a high smoke point of over 460 degrees.

Unhealthy Oils

Soybean Oil

Soybean oil is prevalent in processed foods due to its low cost and neutral flavor. However, it's high in omega-6 fatty acids, which, when consumed in excess, can promote inflammation and contribute to various health issues. Additionally, soybean oil is often partially hydrogenated, further increasing its trans fat content.

Pros: Polyunsaturated fat and a smoke point of 450 degrees.

Cons: High in omega-6 fatty acids, potential for hydrogenation and trans fats.

Corn Oil

Corn oil is another staple in the modern diet, but its high omega-6 fatty acid content raises concerns regarding inflammation and overall health. With this oil, it is imperative to note the high omega-6 to omega-3 ratio.

Pros: Polyunsaturated fat, smoke point of 450 degrees.

Cons: 60:1 omega-6 to omega-3 ratio.

Partially Hydrogenated Oils (Trans Fats)

Partially hydrogenated oils are laden with trans fats, which elevate bad cholesterol levels and increase the risk of heart disease, stroke, and other chronic conditions. These oils undergo extensive processing, stripping them of their natural nutrients and health benefits. You can find these oils in processed foods, to extend their shelf life. 

Cons: Partially saturated, high in trans fats, extensive processing, high in omega-6.

Making Informed Choices for Better Health

When it comes to selecting cooking oils, knowledge is power. By understanding the impact of hydrogenation, trans fats, inflammation, and smoke points, you can make informed choices that promote health and well-being. Opting for oils like extra virgin olive oil, avocado oil and cold-pressed canola oil can provide an array of nutritional benefits while minimizing the risk of inflammation and chronic disease.

Conversely, avoiding oils high in trans fats, such as partially hydrogenated oils, soybean oil, corn oil, is essential for safeguarding your health. While these oils may offer affordability and convenience, their adverse effects on cardiovascular health and inflammation outweigh any potential benefits. By prioritizing the healthiest oils in your day and using them mindfully, you can savor delicious meals while nourishing your body.


  1. A Guide to Cooking with Fats and Oils,

  2. 2. Godman, Heidi. “Expand Your Healthy Cooking Oil Choices.” Harvard Health, 1 June 2021, 


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