Best Cooking Oil for Good Health


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Oil is one of the most basic and vital elements in cooking any cuisine. Whether you are serving the main course or mixed greens, cooking oil adds a natural flavor to your dish. However, considering which cooking oil is best for health can also save you from the health complications like cholesterol blockages, processing issues, heart infections, and stoutness. Home cooks include ample options to pick from when it comes to which cooking oil is the healthiest for baking, sautéing and dressing. Some are very common, like olive oil. But there are other options as well, like coconut or avocado oil. 

If you are thinking about which oil you should choose for cooking to remain healthy, then the answer is simple. It depends on the type of cuisine you are cooking. The smoking point of the oil is the temperature when the oil will start smoking and burning. It is significant to consider the oil smoking point as if the oil exceeds its smoking point while cooking will harm your health and release toxic compounds like free radicals.


Various Kinds of Fats present in the cooking oil

Since there are so many cooking oil options available in the market, it is significant to know the different types of fats, both good and bad, present in these oils. By having a clear concept about which fat is beneficial for your health and which ones will detriment your diet, it will be easier to choose the best cooking oil in the market.


1.Unhealthy Fats

Saturated and trans fats come under the unhealthy fats category.


  • Saturated Fats

It is better to consume these fats in small quantities. Less than 7% of the daily fat calories come from saturated fats. These unhealthy fats are primarily present in the palm kernel and palm oils.


  • Trans fats

Remove the trans fats from the diet by cooking your food in hydrogenated oils. Most of the processed and packaged food contains these hydrogenated oils, so keep away from them.


2. Healthy Fats

Monounsaturated and polyunsaturated fats fall in this segment.


  • Polyunsaturated Fats

Focus on consuming more oil with Omega 3.


  • Monounsaturated Fats

You can get the benefits of the monounsaturated fats from extra virgin olive oil. For higher heat baking or cooking, you can consider peanut, avocado, or almond oil for getting the required monounsaturated fats.


Which cooking oil is good for health?

If you are wondering about which type of oil is good for your health, then worry not! We have shared the lists of some names which you can buy for your regular cooking regime.

  • Mustard Oil

Mustard oil is one of the best substitutes for traditional refined oil, as it acts as a stimulant for accelerating blood circulation and digestion. This oil also assists in protecting the skin due to the antibacterial characteristics. Mustard oil helps to fight the virus and germs, skin problems, cough, and prevent cold. 


  • Sunflower Oil

Sunflower oil is one of the best alternatives to use in cooking as it is a high source of Vitamin E. It consists of all the essential nutrients that are necessary for healthy cooking oil. The polyunsaturated fatty acids (PUFA) help to lower cholesterol. Sunflower oil also assists in reducing cardiovascular disease risk and fights free radicals. It is helpful for cancer patients as it prevents colon cancer, promotes correct nervous system functioning, boosts the immune system, and assists in body repair. One tablespoon of sunflower oil contains 28% of the daily nutritional intake of a person. It includes a high smoking point and does not contain any strong flavor for overwhelming the dish.

From: 819.00392.70

  • Olive Oil

Olive oil is another best option to select from as it contains a high amount of antioxidants for reducing joint pain and lowers Alzheimer’s and Parkinson’s diseases. The oil includes properties that will assist people in battling different heart diseases like heart attacks and valve blockages. There is also extra virgin olive oil which means it is of high quality and is unrefined. It contains a high amount of monounsaturated and polyunsaturated fats associated with better health. 

The oil includes a lower smoking point in comparison to the other cooking oils present in the market. Thus it is best to use this oil in medium and low heat cooking. It is also the best alternative for baking and dressing for salads. Extra virgin olive oils are extracted with no chemicals and include 30 different types of phenolic compounds. These compounds are a phytochemical group that includes various blood vessel expansion and anti-inflammatory properties. 


  • Flaxseed Oil

Flaxseed oil is another outstanding alternative for those people confused about which oil is the healthiest to cook with as it is full of omega-three fatty acids. Omega 3 is significant for health and plays a major role in the prevention and cure of colitis and Crohn’s Disease. This oil is a high source of alpha-linolenic acid, and the lower smoking point of this oil makes it perfect as a salad dressing. Flaxseed oil also helps to reduce the arthritis symptom and is also a great source of omega-six fatty acids, which reduce the risk of early death, stroke, and heart disease. 


  • Groundnut oil

Groundnut oil is exceptionally high in polyunsaturated and monounsaturated fatty acids, which assist in decreasing LDL (Low-Density Lipoprotein) cholesterol. It is a high source of Vitamin E, known to act as an antioxidant by protecting the skin from scars or acne. 

From: 567.00420.00

  • Sesame Oil

Sesame oil is another outstanding choice for cooking as it includes restorative characteristics. It is highly advantageous for diabetes and also lowers down the circulatory strain. The oil enhances the dental well-being and oral cleanliness of the person. The product counteracts malignancy, atherosclerosis and helps to battle any misery. Sesame oil includes a potent flavor of its own and consists of both polyunsaturated and monounsaturated. It comes with a higher smoking point, and you can implement it in high-heating recipes. The antioxidant and anti-inflammatory characteristics potentially lower down the chances of cardiovascular diseases. This prevents the formation of the fatty substances inside the artery walls for narrowing the space in between them and increasing the blood pressure. 

From: 693.00525.00

Summing it up

Eating healthy is one of the best gateways for a fit body. To decide on which cooking oil is best for health, know for which purpose you will be using it like sautéing, deep-frying, baking, or low to medium flame cooking. You can go for any of the above cooking oils present in the list to have a robust and healthy body. 

Sireesha Lakkamsani

Software Engineer, Business Owner, and Mom of two amazing kids. Loves writing about health and diet. I understand the scientific reason, the nutritional value, and the health benefits of traditional foods and hence I believe in contributing my part in this journey in all possible ways wherever possible.


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