The Most Nutritious Oils You Can Use
Liquid cooking oil is a better option than butter or margarine, but some types of cooking oil are healthier than others. What makes a cooking oil healthy or unhealthy is the amount and type(s) of fat it contains. Healthy cooking oils are high in monounsaturated fats, which are some of the healthiest types of fats and may help lower blood cholesterol levels, according to Harvard Health Publishing. Cooking oils may also contain polyunsaturated fats, which may improve heart health, Harvard notes. Start your cooking oil selection with plant-based oils like:
Olive oilPeanut oilCanola oilSunflower oilSoybean oilFlaxseed oilCorn oilAvocado oilAlmond oilHazelnut oilGrapeseed oilSesame oilSafflower oilWalnut oil
RELATED: 10 Best and Worst Oils for Your Health
Try to Limit Your Use of Other Types of Oils
Some oils contain relatively higher levels of saturated fat, which are less healthy than mono- and polyunsaturated fat. An article published in August 2017 in Nutrition Journal notes that replacing saturated fat with mono- and polyunsaturated fat may help reduce the risk of heart disease. Oils with higher saturated fat include:
Coconut oilPalm oilPalm kernel oil
In general, keep the amount of saturated fats you eat to a minimum; check the labels before you buy any cooking oil to see what types of fat it contains. You also want to avoid any oil-based products with trans fats and hydrogenated oils — which are even worse for you than saturated fats, according to Harvard. In fact, they’re so bad for your health that the U.S. Food and Drug Administration has banned them as a food additive. RELATED: 8 Foods That Can Cause High Cholesterol
How to Use Healthy Cooking Oils in Your Meals
Certain types of cooking oil are best when used for specific styles of healthy recipes, or when you’re preparing certain foods. Think about the flavor of the oil and consider what it might best complement. For instance, nutty cooking oils go well in rich pasta dishes with grilled meats, while a lighter tasting olive oil is a good complement to fish sautéed with herbs. Sesame oil tastes great in an Asian-inspired dish and lightly drizzled on top of an Asian salad.
Healthy Alternatives to Cooking Oil
You don’t always have to cook in oil — there are other options that are even lighter in calories. Try these alternatives if you’re watching calories:
Lightly coat your pan with a natural cooking spray rather than adding liquid oil.Bake food by wrapping it in parchment paper or aluminum foil so the contained steam will keep it moist.Use broth, such as a low-sodium vegetable, beef, or chicken varieties, as a cooking medium and sauce base.Steam food above boiling water.Season food with lemon juice for a citrusy flavor.Marinate or cook with balsamic vinegar for a tangy, rich flavor.
RELATED: 10 Easy Mediterranean Diet Swaps to Make Today A variety of heart-healthy cooking oils can give your meal great flavor. Experiment with low-calorie sautés or marinades; if you avoid frying foods or using heavy amounts of oil, nut or vegetable oil adds taste and valuable nutrition to any meal. And remember: A little oil goes a long way. An earlier version of this article incorrectly stated that safflower oil is an unhealthy oil. Relative to other oils high in saturated fat, safflower oil is considered healthful because it is low in saturated fat and contains beneficial unsaturated fat.
