Here’s the smoke point you want if you’re... Frying: If you're trying to fry something, you'll want to opt for an oil with a neutral flavor and a high smoke point. Again, these characteristics make it good for roasting, frying, and baking. She says people often think of it as unhealthy because they associate it with fried food. 8. Walnut oil has a good ratio of omega-6 to omega-3 fatty acids, which helps keep inflammation in check. “Sesame oil is another polyunsaturated fat,” says Levinson. Different oils have different qualities that make them better for certain uses. The 10 Best and Worst Oils For Your Health. This oil has a couple interesting characteristics: For one, it's high in omega-3 fatty acids, so you may want to look into using it more often if you don't eat a lot of omega-3 rich fish, says Sasson. Nutrition and cooking experts agree that one of the most versatile and healthy oils to cook with and eat is olive oil, as long as it’s extra virgin. But overall, Lisa R. Young, Ph.D., R.D., C.D.N., tells SELF you’re better off using other oils, like extra-virgin olive oil. Grapeseed oil is a good neutral oil that has a relatively high smoke point. This oil is often used for its potent flavor; a little goes a long way. It’s also one of the healthiest oils to use when baking. There's one catch with extra-virgin versus other grades of olive oil: It has a relatively low smoke point (325 to 375 degrees F), which means you may not want to use it for frying or roasting at temperatures above that smoke point. Sesame Oil. This means that they are less likely to break down and smoke. In fact, at 510 degrees F, it has the highest smoke point of all the oils listed. Find out just how to find your perfect bottle here. Keep reading to learn the healthiest oils to cook with, plus when exactly to use them. Extra virgin olive oil contains a large amount of monounsaturated fats and some polyunsaturated fatty acids; many studies have linked it to better heart health. They also are healthy oils based on nutrient composition and the benefits they offer. Shaw says that safflower oil is low in saturated fats, high in omega-9 fatty acids, and it has a neutral flavor and high smoke point. As per Ayurveda, clarified butter or ghee (Smoke Point of ghee is 485 F) is excellent for sautéing, stir-frying, baking and even deep frying. Some are best for baking, some are best for frying, and some are best in salad dressings. It’s been used by some of the healthiest communities in the world for centuries, and this is as good a reason as any to include some in your diet! Still, vegetable oils are refined and processed, which means they not only lack flavor, but also nutrients, Howard says. It's high in heart-healthy monounsaturated fats and a quality bottle can truly take you on a taste bud adventure. Each product we feature has been independently selected and reviewed by our editorial team. Well, actually, as a cream, it is kind of a miracle worker (there are so many ways to use it for beauty), but when it comes to preparing meals, we can’t suggest a free pass to eat as much as you want. Most vegetable oils on the market are a blend of canola, corn, soybean, safflower, palm and sunflower oils. On top of that, coconut oil can actually impart a number of health benefits: Burn Calories Faster, Speeding up Your Metabolism This is thanks to the medium-chain triglycerides (MCTs) contained in coconut oil (12, 13, 14, 15). Flaxseed oil is high in omega 3s and has a very low smoke point, which means it also shouldn’t be used for cooking. Not recommend for: Frying or roasting above 375 degrees F. If you love frying things in olive oil (which, like, who doesn't?) “Vegetable oil is guaranteed to be highly processed. Try using pure olive oil for baking cookies and cakes where you don't want the strong olive flavor. One final disclaimer: Even the “good fats” in some of the oils listed below are still fats, so just because an oil is healthy, doesn’t mean you should down it like it’s calorie free. The term “vegetable oil” is used to refer to any oil that comes from plant sources, and the healthfulness of a vegetable oil depends on its source and what it’s used for. Vegetable oil is kind of a sister to canola oil.