The 6 Healthiest Oils & How to Best Use Them
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Not all vegetable oils are created equal. While they may look similar on the shelf, their nutritional value, cooking properties, and health impacts can vary widely. Choosing the right oil isn’t just about taste or texture—it’s also about how the oil behaves under heat, how it interacts with your body, and how it fits into your overall lifestyle. In this post, we’ll break down six of the healthiest oils, explaining their unique benefits and the best ways to use each one in your daily meals. Whether you’re aiming to boost your brain, protect your heart, or just make smarter choices in the kitchen, these oils are powerful tools in your wellness arsenal.
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The temperature at which an oil starts to break down into free fatty acids and glycerol is called the smoking point and it differs from oil to oil.
Some oils are more stable than others, which make them more suitable for cooking.
Unstable oils will oxidise causing the release of free radicals, which are responsible for inflammation and ageing in the body – those are better consumed raw.
Here I show you how to make better use of the healthiest oils on the market.
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6 Healthiest Oils & How to Best Use Them
Macadamia Nut Oil: Best for Cooking
Macadamia nut oil has substantial anti-inflammatory properties, even more than olive oil.
It helps lower LDL levels and increases HDL. It’s also good for memory and full of antioxidants.
With a relatively high smoke point, Macadamia nut oil is a stable oil good for cooking.
Due to a low omega-6 fatty acid content, it will not go rancid too quickly.
Avocado Oil: Best for Drizzling
Associated with the healthy Mediterranean diet, Avocado oil has an extremely high smoke point, which makes it perfect for cooking.
Due to its high levels of monounsaturated fatty acids (MUFAS) avocado oil also helps to reduce harmful levels of inflammation in the body.
The phytosterols in avocado oil may also help to lower total and LDL cholesterol levels.
Olive Oil: Best for a Dipping Sauce
Olive oil has been found to lower blood pressure as well as the harmful LDL cholesterol.
It’s full of antioxidants such as carotenoids and polyphenolic compounds, which fight cell-damaging free radicals.
Olive oil is also high in omega-9 fatty acid which counts with many health benefits, including improving insulin sensitivity, which represents a lower chance of glucose remaining in the bloodstream and contributing to weight gain.
Extra virgin olive oil can be combined with various types of vinegar and will be perfect on most salads.
Sesame Oil: Best for a Great Marinade
Rich in calcium and magnesium, vital minerals for bone and heart health, sesame oil also contains omega-9 fatty acids, which enhance immunity, balance blood sugar levels and lower cholesterol.
And the list of benefits goes on: sesame oil is anti-ageing, anti-hypertensive, anti-carcinogenic and rich in tryptophan, the amino-acid that produces a neurotransmitter known as serotonin, which makes you feel good and promotes satiety.
Coconut Oil: Best for Soups and Smoothies
Coconut oil is composed of medium chain fatty acids (MCFAs) that help the absorption of calcium and magnesium (vital for bone health) – they are soluble, easily digested by the body and play an important role in the healthy functioning of the thyroid gland.
Coconut oil is solid at low temperatures, so is also good for making spreads and dips.
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HOW TO USE MCT OIL FOR HEALTH AND VITALITY
Walnut Oil: Best for Salads
Walnut oil is a good source of Vitamin B6, Magnesium, Zinc and Vitamin E.
It assists in the formation of male and female sexual hormones and neurotransmitter production.
Its nutrients enhance immunity and blood sugar balance by aiding the pancreas to produce insulin.
Walnut oil also helps to maintain healthy cholesterol ratios as well as healthy skin and hair.
The only downside of walnut oil is the high cost: if prohibitive, one can enjoy sparingly on salads and vegetables.
Final Thoughts
When it comes to choosing the right oil, one size doesn’t fit all.
Each type of oil brings its own set of benefits, best uses, and limitations.
Understanding the smoke point, fatty acid profile, and nutritional content of your oils can make a big difference not only in how your meals taste, but also in how they impact your health.
Whether you’re sautéing with macadamia oil, drizzling avocado oil over roasted veggies, or whisking walnut oil into a salad dressing, the key is to use oils intentionally—matching them to your culinary needs while supporting your overall wellness.
Ditch the generic bottle of vegetable oil and start rotating these healthier options in your kitchen. Your heart, hormones, and taste buds will thank you.
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FAQs
What is the healthiest oil for high-heat cooking?
Macadamia nut oil and avocado oil are excellent for high-heat cooking due to their high smoke points and stability. Both offer anti-inflammatory benefits and help maintain healthy cholesterol levels.
Can I use olive oil for frying or sautéing?
It’s best to avoid using extra virgin olive oil for high-heat cooking, as it has a lower smoke point and can degrade, releasing harmful free radicals. Use it raw as a dressing or dipping oil to preserve its powerful antioxidants.
Why should I avoid using unstable oils for cooking?
Unstable oils oxidise quickly when heated, producing free radicals that contribute to inflammation, cellular damage, and aging. These oils are better consumed raw, where their health benefits remain intact.
Which oil is best for boosting mood and satiety?
Sesame oil is a great choice, thanks to its tryptophan content, which helps produce serotonin—a neurotransmitter that enhances mood and promotes a feeling of fullness.
Is coconut oil good for everyday cooking?
Coconut oil is best used in moderation. It’s ideal for smoothies, soups, and spreads due to its medium-chain fatty acids, which support thyroid function and nutrient absorption—but it’s high in saturated fat, so balance is key.
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Thank you very much for sharing, I learned a lot from your article. Very cool. Thanks. nimabi