Best Cooking Oil: Choose the Right One for Your Health

It says, “No one is born a great cook; one learns by doing.” 

If you are fond of cooking, choosing the best cooking oil to prepare meat, eggs, vegetables, and certain grain dishes can be overwhelming. Consider whether the cooking oil remains healthy after being heated during cooking. 

There are so many options on supermarket shelves—olive oil, sunflower oil, ghee, coconut oil, and mustard oil—that the question remains: Which is the best cooking oil for heart health? The answer depends on your cooking style, health goals, and cultural preferences. 

Today, we will explore the best cooking oils, their benefits, and precautions to help you choose the right one to meet your needs.

Why Does Choosing the Right Cooking Oil Matter?

Choosing the right cooking oil is essential because they are not created equal. It depends on the type of fat in the oil —saturated, monounsaturated, or polyunsaturated—that affects your heart health, cholesterol levels, and inflammation. 

Additionally, some oils are preferable for high-heat cooking, while others are ideal for salad dressing and drizzling. 

A good cooking oil matters because when you heat it, particularly at high temperatures, it eventually reaches its smoke point. 

4 Qualities of a Healthy Oil: 

A healthy oil has: 

1. Less saturated fat, more monounsaturated fat (MUFA), and polyunsaturated fats (PUFA). 
2. A healthy oil contains omega-3, 6, and 9 fatty acids. 
3. It has a high smoke point of 400°F or higher, making it ideal for frying. Examples of cooking oils with a high smoke point:

• Avocado oil: 520 degrees
• Canola oil: 204 degrees
• Refined peanut oil: 450 degrees, unrefined peanut oil: 320 degrees
• Corn oil: 400-450 degrees
• Extra-virgin oil: 325 degrees
• Coconut oil: 350 degrees. 

4. A healthy cooking oil, such as sunflower oil, contains vitamin E and antioxidants like tocopherols. These antioxidants possess anti-inflammatory properties and offer cardiovascular benefits when incorporated into a balanced diet. 
5. Additionally, compared to cold-pressed cooking oil, a healthy oil is superior because it contains essential components such as vitamins, minerals, and antioxidants. 

5 Best Cooking Oils: A Detailed Overview

Cooking oils from different sources can significantly influence their health effects. They have pros and cons. Choosing the best cooking oil to use depends on its smoke point, and the degree of processing is also a factor that is always helpful. 

1. Olive Oil- Best Cooking Oil for Heart 

Olive oil tops the chart of healthy cooking oils. Naturally extracted from olives, it contains monounsaturated fat (71%), specifically oleic acid, which is believed to possess anticancer and anti-inflammatory properties. The smoke point of olive oil is 190°C (374°F) for the best olive cooking oil, especially, extra virgin (EVOO), and 220°C (428°F) for light olive oil. 

EVOO is rich in monounsaturated fats and polyphenols that can help reduce inflammation, lower bad cholesterol (LDL), and support heart health. Additionally, you can use it for salad dressing, sautéing, or drizzling on cooked dishes—not for deep frying.

5 Benefits of Olive Oil

• Despite being calorie-dense, cooking with oil can provide a sense of satiety, reducing overall intake when consumed in moderation. 
• Cooking with olive oil regularly can help improve cognitive abilities and may protect against age-related neurodegenerative diseases, such as Alzheimer’s. 
• Olive oil may help in smoother bowel movements. Consume a teaspoon of olive oil on an empty stomach. 
• The powerful antioxidants vitamin E and polyphenols in olive oil help fight inflammation and oxidative stress. Additionally, they may reduce the risk of developing cancer and diabetes. 
• Olive oil is a key component of the Mediterranean diet. It offers numerous health benefits, including a reduced incidence of cardiovascular diseases. 

Precautions and Considerations

• Store olive oil in a cool, dark place to prevent oxidation. 
• Avoid rancid olive oil for its strong, pungent aroma. It smells like stale peanuts that contribute to inflammation rather than reducing it. 
• Be mindful of your olive oil consumption, as it is healthy but calorie-dense. 
• Avoid buying cheaper or adulterated oils. Always opt for high-quality brands that are cold-pressed and certified. 

2. Mustard Oil – Traditional and Disinfecting Antimicrobial

Mustard oil is a traditional oil that contains antifungal, anti-parasitic, antibacterial, and disinfecting antimicrobial properties. It is found in every north and east Indian household. Despite its strong aroma and pungent flavor, the oil is ideal for high-heat cooking. 

About 100 g of mustard oil contains 59 g of monounsaturated fatty acids (MUFA) and 21 g of polyunsaturated fatty acids (PUFA). The smoke point of mustard oil is 250°C (482°F). 

5 Benefits of Mustard Oil for Cooking 

• It is best for Indian cooking, pickles for preserving quality, and stir-fries. 
• Mustard oil is good for marinating dishes like fish or chicken tikka. 
• Mustard oil, when used for frying, imparts a rich, deep flavor to samosas, kachoris, bhaturas, and pakoras. 
• The oil has a warming effect that helps enhance immunity and metabolism. 
• You can also use mustard oil to improve blood circulation and relieve joint pain. 

Precautions and Considerations

• Many people, especially those who dislike the pungent flavor of mustard oil. 
• The oil contains high uric acid content and can cause harm to your body. Therefore, eating in moderation is considered a safe practice. 
• Compared to refined mustard oil, Kacchi Ghani, or cold-pressed mustard oil, is preferred more.

3. Coconut Oil – Good for High Heat Cooking

Coconut oil is also among the best cooking oils due to its versatility. People living in the southern part of India, Southeast Asia, and tropical countries use coconut oil for baking, stir-fries, and adding flavor to dishes. 

Coconut oil contains approximately 90% saturated fat, which can raise both "bad" and "good" cholesterol levels. The smoke point of refined coconut oil ranges from 204 °C to 232°C, making it ideal for frying and sautéing. On the other hand, virgin coconut oil has a smoke point of 400–450°F, which is slightly lower, but it is still good for medium-heat cooking.

5 Benefits of Coconut Oil 

• Coconut oil is lactose-free and vegan-friendly. Hence, it makes it a good butter substitute for plant-based or dairy-free diets, especially in baking. 
• Medium-chain triglycerides (MCTs), such as lauric acid, are present in high amounts in coconut oil. This aids in fat burning and improves cognitive function. 
• Lauric acid possesses antimicrobial properties that may help combat harmful bacteria and fungi, making it an excellent choice for digestive health. 
• Virgin coconut oil has a nutty, pleasant aroma that enhances tropical and coastal dishes. 
• Coconut oil contains a high saturated fat content, which makes it good for very high temperatures. 

Precautions and Considerations

• Use coconut oil in moderation. It is high in saturated fat content. Cooking with coconut oil is recommended for occasional use, but not ideal as your sole source of cooking fat. 
• Instead of using virgin coconut oil for cooking, opt for refined coconut oil to avoid a strong coconut flavor and enjoy a neutral taste. 
• Storing coconut oil in a cool, dry place at a temperature below 24°C (76°F) will prevent it from going rancid. 
• Virgin or cold-pressed coconut oil is the best choice for cooking due to its nutritional benefits, while refined coconut oil is best suited for frying and offers a neutral taste. It is less nutritious. 

4. Ghee (Clarified Butter) – Ayurvedic Favorite

Indians have greatly utilized ghee (clarified butter) in Ayurvedic medicine. It is the best cooking oil, especially if you are lactose intolerant. Its content of rich saturated fat, high smoke point of about 250°C (482°F), and therapeutic properties make it a healthier option than vegetable oil. 

Ghee is more than just a cooking fat; it is a superfood that supports gut health due to its butyrate content. Additionally, ghee can withstand high temperatures, making it a preferable alternative to butter. 

5 Benefits of Ghee (Clarified Butter)

• Ghee is rich in fat-soluble vitamins A, D, E, and K, which help boost immunity and brain health. 
• Since ghee has a high smoke point, it is excellent for sautéing, roasting, and deep-frying without breaking down harmful substances. 
• Ghee aids in gastric acid secretion in the stomach, which supports food digestion and stimulates the satiety centre in the brain. 
• Consuming ghee can also help increase lean body mass while reducing fat mass due to its high content of omega-3 and omega-6 fatty acids.
• Ghee for cooking is also recommended for balancing Vata and Pitta dosha. 

Precautions and Considerations

• Ghee is high in saturated fats. Consuming 1-2 tablespoons of ghee daily is considered beneficial. 
• Do not refrigerate ghee unless you live in a hot, humid climate. 
• Opt for desi cow ghee for superior nutritional benefits. 

5. Sunflower Oil – A Light and Neutral Choice 

Sunflower oil is extracted from sunflower seeds. It is greatly used in Indian households due to its neutral flavor, high smoke point of 227°C (440°F), and affordability. Sunflower oil contains vitamin E and is low in saturated fat. However, it contains polyunsaturated fats (PUFAs), which may help reduce bad cholesterol when used in moderation. 

5 Benefits of Sunflower Oil 

• Due to its high smoke point, sunflower oil is an ideal choice for deep-frying, stir-frying, and roasting. Additionally, sunflower oil does not break down quickly into harmful chemicals at high temperatures. 
• Sunflower oil is rich in vitamin E, making it beneficial for the skin, immune system, and helping to combat free radicals. 
• Sunflower oil is readily available and affordable on supermarket shelves, making it a popular choice for many Indian households. 
• The oil doesn’t interfere with the flavor of the dish. 
• Sunflower oil is rich in protein and acts as a natural antioxidant, which can help lower the risk of developing serious health conditions. 

Precautions and Considerations

• Omega-6 fatty acids are in excess in Sunflower oil, which can lead to inflammation. 
• Avoid reusing the oil for frying. It can generate aldehydes, which are toxic chemicals. 
• Choose an unrefined version of sunflower oil, as it is nutrient-dense and less processed. 
• Sunflower oil is high in calories, so use it in moderation for weight management. 

Other Best Cooking Oils: You May Like to Use

1. Groundnut Oil 

Type: Monounsaturated fat
Smoke Point: 227°C (440°F)

Best For: Deep frying, sautéing, Asian dishes
Caution: Avoid if allergic to peanuts

2. Avocado Oil

Type: Monounsaturated fat
Smoke Point: 271°C (520°F)

Best For: Grilling, roasting, salad dressings
Good For: Keto and heart-healthy diets

3. Sesame Oil 

Type: Monounsaturated fat & polyunsaturated fat
Smoke Point: 410°F (210°C).

Best For: Grilling. 

Good For: People with diabetes and Parkinson’s

4. Rice Bran Oil 

Type: Monounsaturated & Polyunsaturated Fat
Smoke Point: 232°C (450°F)

Best For: Frying, stir-frying, Indian dishes
Good for: managing cholesterol, heart health, and individuals with diabetes. 

Also read: https://redcliffelabs.com/myhealth/heart/50-of-indians-are-at-risk-of-a-heart-condition-lets-know-more

4 Essential Tips for the Healthier Usage of the Best Cooking Oil Using these simple health tips can help you stay healthy and fit:  Rotate your oils. It means using different cooking oils to relish a balance of fatty acids.  Storage matters: It is always a good idea to store your oils in a cool, dark place. This can help avoid oxidation.  Avoid reheating: Reheating cooking oils can produce oxidized compounds that may be carcinogenic, including those linked to lung, colorectal, breast, and prostate cancers.  Choose cold-pressed oils: Healthy, cold-pressed oils such as mustard oil, coconut oil, and groundnut oil are the best options for cooking. They can handle high temperatures without losing nutrients.

Final Thoughts

Remember, there is no fixed answer to “What is the best cooking oil?” The right choice ultimately depends on your health goals, cooking method, cultural background, and the type of cuisine you prefer. Nonetheless, rotating between olive oil, sunflower oil, avocado oil, and others can bring you one step closer to overall wellness. 

Do not compromise on quality for the sake of a few pennies. Whether to sauté vegetables or make tadka for your dal, it is essential to choose the best cooking oil to enhance both flavor and nutrition.

FAQs

1. Which is the best cooking oil to manage cholesterol?

Rice bran oil and mustard oil are considered the best cooking oils due to their healthy fat profile, which helps manage cholesterol. 

2. Is olive oil best for frying?

You can use light olive oil for shallow frying, but avoid extra virgin oil for high-heat cooking, as it can potentially develop harmful compounds. 

3. How often should I rotate my cooking oil?

You can rotate your cooking oil every three months to maintain the balance of fatty acids and nutritional benefits. 

4. Which is the best cooking oil for weight loss?

You can choose from coconut oil, avocado oil, flaxseed oil, or sesame oil. These cooking oils contain healthy fats and essential nutrients to help you lose weight.