Cooking your own meals is a great way to eat healthier and avoid too many junk foods. And one component often overlooked in home cooking is the type of oil used.

Below we’ll look at the healthiest cooking oils to use at home, why they’re great, how to use them. But first, let’s rule out some less healthy oils that are better left alone.

Cooking Oils to Stay Away From

Now that we’ve covered the healthiest cooking oils, here are the ones you’re better avoiding completely when cooking:

• Canola oil
• Corn oil
• Vegetable oil
• Cottonseed oil
• Soybean oil

These oils are highly processed and are refined, bleached, and deodorized (RBD) before being put on the shelves. They’re also usually extracted using a very volatile solvent called hexane, which can leave small amounts of residue, and contain small levels of trans fatty acids. Trans fats have been shown to increase your risk of heart disease.

And in all cases, no matter what oils you cook with, avoid overheating or burning oils, as this can not only damage the taste but also any healthy fats the oils provide.

Healthiest Cooking Oils for Wholesome Meals

Now, let’s look at the flip side of this: the healthiest cooking oils for your health.

Virgin and Extra Virgin Olive Oil

Unlike regular olive oil, which is processed such like the oils above, virgin or extra virgin olive oils aren’t deodorized or extracted with solvent. It’s also rich in monounsaturated fats, which are great for your heart, and has a rich flavor.

The smoke point of virgin olive oil is 325-375 F, so it’s not a good idea for frying or roasting. Instead, use it for sauteing vegetables or cold over salads or dishes.

Coconut Oil

Coconut oil is high in medium-chain triglycerides, also known as MCTs, that are processed differently than other saturated fats and absorbed more quickly for energy.

Besides the beauty benefits of coconut oil, it provides a creamy, fatty taste to dishes.

Coconut oil is best for baking (and an excellent dairy-free alternative to butter) or gently melted over dishes. It has a smoke point of 350 degrees F, so roasting or frying is better avoided with this oil.

Avocado Oil

If you’re looking for one of the healthiest cooking oils you can fry with, avocado oil is a great contender!

Not only is it full of heart-healthy monounsaturated fats, it has a high smoke point of around 375-400 degrees F, making it a good alternative to more-processed high smoke point oils.

Avocado oil is a great choice for frying and most other types of cooking.

Sesame Oil

Sesame oil is cold-pressed like extra-virgin olive oil, meaning is doesn’t go through the chemical processing of refined oils.

If the enjoy the nuttier flavor of sesame, this oil is great because it’s full of flavor. With a smoke point of around 350-410 degrees F, it’s a good unrefined oil to use for lighter cooking like sauteing.

Cold-Pressed Safflower Oil

Safflower oil is amazing for the highest smoke point in this list, about 510 degrees F, and its neutral flavor. Just make sure you choose a cold-pressed version, as you can also buy it chemically processed.

Safflower oil is a fantastic option for your frying or stir-frying needs, as well as sauteing.

Each oil listed has its strengths and weaknesses, so choose the right one based on what you plan to cook or bake. Your health will thank you, and it’s fine to play with a variety of different options for the healthiest cooking oils.

For all your cooking and baking needs, check out our large selection of Cooking Oils and order what you need today!