Written by: Samantha Russ


You have many options when it comes to selecting fats and oils for cooking.

But it’s not just a matter of choosing oils that are healthy, but also whether they stay healthy after having been cooked with. When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or go rancid easily. (Ideally you don’t even want it to get hot enough to start changing color, because that is an indication that the oil has started to chemically degrade. When oil starts to break down, free radicals form, along with other harmful compounds.) That’s why it’s important to choose a cooking oil with a high smoke point.

Here are a few of our favorite healthy cooking oils –


Avocado Oil:

  • Rich in monounsaturated fatty acids
  • Lower in saturated fat than Olive Oil
  • No cholesterol
  • When cold-pressed – rich in vitamins B, C and E as well as several minerals

Coconut Oil

Unrefined, Organic, Virgin Coconut Oil:

  • Contains medium-chain triglycerides (MCTs)—which are great for your immune system and intestinal health
  • Highly resistant to oxidation at high heats so resumes that tasty flavor
  • Turns into ketone bodies in liver which provides energy
  • The main fatty acid—Lauric Acid—is an active killer of pathogens
  • Improves blood lipid profiles

Extra Virgin Olive Oil

  • Rich in antioxidants like chlorophyll, carotenoids and vitamin E
  • Helps protect colon cells from carcinogens
  • Healthy fats in olive oil produce natural anti-inflammatory agents which can help reduce the severity of both arthritis and asthma



Canola Oil:

  • Extracted from rapeseeds
  • Polyunsaturated component of the oil is highly unstable under heat which causes oxidation – increaseing free radicals in your body
  • Omega-3 content is altered during mechanical pressing so trans fat can be as high as 40%


Soybean oil:

corn oil

Corn Oil: