The Dangerous Mistake Most People Make With Healthy Oils
There’s so much more to cooking oils than just what type you buy. We all know that healthy cooking oils are better for your heart. Additionally, some oils bring flavor, some stay neutral, but it’s vital to know that not all fats are equal.
When it comes to cooking in my kitchen, I think in two buckets. What’s the oil, and how hot I plan to cook. It’s a simple approach that keeps food and health on the same page.
You may be wondering why I approach it like this. Well, if you push an oil past its smoke point, you don’t just get a burnt smell, you get chemical byproducts like aldehydes that you don’t want to inhale or eat. Keep heat matched to the oil, or pick a more stable option for searing.
Choose oils that help, not hurt
Let’s focus on the type first. The top-level thing to consider when picking oils is that the American Heart Association states that cutting saturated fat to about 5–6% of daily calories and swapping in unsaturated fats can lower cardiovascular risk.
So, when buying oil look for olive, canola, and avocado options. These get the top-billing when it comes to heart health conversations.
In the same report by the American Heart Association they also state that oils richer in monounsaturated and polyunsaturated fats are the friendliest to your arteries, while trans fats should be avoided and saturated fats kept low. That’s the broad rule that sets the table.
Olive oil
I know, genuine extra-virgin olive oil can be incredibly expensive. However it can be used sparingly and is part of what many consider to be the heart healthy mediterranean diet.
For instance, the New England Journal of Medicine found in the Predimed trial, that the Mediterranean eating pattern featuring extra-virgin olive oil was linked to fewer major cardiovascular events in higher-risk adults. That’s why so many of us who are aware of the health-risks around certain cooking oils keep a bottle by the stove and another for drizzling.
Harvard Health also states that seed and fruit oils like olive are strong choices for heart health, with extra-virgin offering antioxidants along with its fats. Everyday use pays off.
Canola (clarified)
A less expensive cooking oil is canola. The main things to know about this oil is that it’s very low in saturated fat, high in monounsaturated fat, and even provides plant omega-3 ALA.
However, despite positives, there are still risks. For example, processing often uses hexane to extract oil, and it is reported that residual traces may be found in the finished product. To avoid this method, you need to find expeller-pressed or cold-pressed bottles of canola oil.
Another potential concern for canola oil users is that most U.S. canola is genetically engineered for herbicide tolerance. This was reported by the USDA’s Economic Research Service. Again, if this is a concern for you, choose organic or certified noon-GMA canola. This has the same health benefits.
Data from the NIH shows a tablespoon of canola delivers roughly 1.28 grams of ALA, which is helpful if fish isn’t commonly in your diet.
Avocado oil
We all know about the benefits of avocado. One such key benefit is that, whether eating avocado or using the oil as part of a salad, it can increase absorption of carotenoids like beta-carotene and lutein. Two super valuable antioxidants. The important takeaway here is that some oils can be super helpful.
Avocado oil is also rich in monounsaturated fat and handles medium to medium-high heat well, so weeknight sautés come out clean. For me, avocado oil is a regular in my kitchen.
The surprising aspects of Coconut oil
For a long time I used coconut oil heavily, thinking it was healthy. We’re not saying it doesn’t have health benefits, but based on what the AHA reported, coconut oil is mostly saturated fat, about 82% by composition, and they recommend limiting it, especially if heart disease is a concern. It can raise LDL cholesterol, even if it nudges HDL up too.
According to research in Circulation, coconut oil tends to increase total and LDL cholesterol compared with oils rich in unsaturated fats. That’s why most cardiology guidance keeps it in the “sometimes” category.
The problem with cooking oil smoke
This is the hidden problem people are often unaware of when it comes to cooking oils. Harsh, high heat speeds oxidation. This is the process that drives harmful compounds to form faster. Low and slow, even moderate heat can preserve nutrients and flavor. Amazingly, your cooking speed has a big impact.
How I stock my shelf
At home, I keep two olive oils, one for cooking and a peppery extra-virgin for finishing. There’s an organic canola for big-batch roasting. Avocado oil sits ready for higher-heat pans. We still have coconut oil, but use it sparingly in curries just for more authentic flavors.
In my professional kitchen days, when training line cooks to match oil to method, it was done to save money as it mostly stopped ingredients being ruined. It also stopped the kitchen from smelling of burnt oil, an essential if you don’t want everything going out with a strange smell.
Quick picks for common jobs
- Cooking at high heat (searing): Avocado oil or a refined, high-oleic option that stays stable.
- Cooking at low-medium heat (everyday sauté): Olive oil works beautifully for most home burners.
- Batch roasting or baking: Canola keeps flavors focused on the food.
What you’re looking for in cooking oils
- Favor oils high in monounsaturated fats.
- When using oils, watch the heat and avoid smoking oil.
- Keep saturated fat low overall.
- Rotate a couple of good options to cover flavor and cooking methods.
It may cost a little more initially, but trust me, when paying more, you’ll use the oil more sparingly (especially super expensive extra-virgin olive oil). They’re simple swaps, with potentially big health payoffs.
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