1. Extra Virgin Olive Oil: The Gold Standard
Extra virgin olive oil stands at the top of the list for a reason—it’s more than just a staple of Mediterranean kitchens. Packed with heart-healthy monounsaturated fats, EVOO has been shown to slash the risk of heart attacks and strokes. In a 2024 clinical trial, people who used EVOO daily saw an impressive 30% drop in major cardiovascular events compared to those using other oils. The magic isn’t just in the fats; EVOO is loaded with antioxidants called polyphenols, which help protect your cells from damage. Its anti-inflammatory powers are widely praised by nutritionists and chefs alike. “Olive oil is truly liquid gold for your arteries,” said Dr. Maria Lopez, a leading nutrition researcher, earlier this year. Plus, its smooth flavor and versatility mean you can use it for sautéing, roasting, drizzling, or even baking. If you’re looking for a single oil to boost your health, EVOO is hard to beat.
2. Avocado Oil: The Nutrient Powerhouse
Avocado oil is having a moment, and for good reason—this green-hued oil is bursting with nutritional benefits. High in monounsaturated fats, avocado oil helps raise good HDL cholesterol while lowering harmful LDL cholesterol, according to a major 2025 study. It’s also a vitamin powerhouse, delivering significant amounts of vitamin E and K, which support skin health and blood clotting. With a smoke point higher than most common cooking oils, you can use avocado oil for everything from stir-frying to grilling without worrying about it breaking down. Nutrition experts rave about its anti-inflammatory properties, noting that it can help soothe aching joints and reduce the risk of chronic diseases. Its mild, buttery flavor makes it a winner for dressings, marinades, and even baking. If you want an oil that packs a nutritional punch without overpowering your food, avocado oil is a top pick.
3. Coconut Oil: The Controversial Choice
Coconut oil sparks heated debate in health circles—a love-it-or-hate-it kind of ingredient. While it boasts a unique composition of medium-chain triglycerides (MCTs) that provide quick energy and may aid weight loss, the oil is also high in saturated fats. A 2024 review confirmed that while moderate coconut oil use might have some metabolic perks, overdoing it could raise cholesterol and increase your heart disease risk. Its tropical aroma and creamy texture make it popular in baking and Asian dishes, but health authorities, including the American Heart Association, urge caution. “Coconut oil should be enjoyed sparingly, not as your daily go-to,” warns heart health expert Dr. Samuel Green. If you love the flavor, reserve coconut oil for special recipes rather than everyday use. The debate rages on, but moderation is key with this polarizing oil.
4. Canola Oil: The Heart-Healthy Option
Canola oil is often marketed as the sensible choice for heart-conscious cooks. With very low levels of saturated fat and a good amount of plant-based omega-3s, canola oil can improve cholesterol levels and reduce heart disease risk, according to a 2025 clinical nutrition report. Its neutral taste and light texture make it a favorite for everything from frying to baking. However, not all canola oils are created equal—many are heavily refined, stripping away some nutrients and potentially introducing trace trans fats that are best avoided. For maximum benefit, nutritionists recommend seeking out cold-pressed or organic canola oil. “Quality matters when it comes to canola,” emphasized dietitian Laura Wells this spring. Used wisely, canola oil can be a practical, health-supportive choice, especially if you’re aiming to cut down on saturated fat in your diet.
5. Grapeseed Oil: The High Omega-6 Content
Grapeseed oil is a darling of the restaurant world, loved for its light flavor and high smoke point—perfect for crisping up veggies and proteins. But health experts urge caution: this oil is loaded with omega-6 fatty acids, which can promote inflammation when consumed in excess. In 2024, researchers highlighted that the typical Western diet already has too much omega-6 compared to omega-3, a ratio that’s been linked to increased inflammation and chronic illness. Grapeseed oil does offer some vitamin E, a natural antioxidant, but its overall health value is dampened by the risk of tipping the fatty acid balance. “A little goes a long way,” advises registered dietitian Nina Patel, “especially if you’re already eating processed foods.” To get the best out of grapeseed oil, use it sparingly and pair it with omega-3-rich foods like fish or flaxseed.
6. Peanut Oil: The Flavorful Frying Oil
Peanut oil is the unsung hero of crispy fried foods, beloved for its high smoke point and subtle nutty aroma. Its fat profile is mostly monounsaturated, which supports heart health in moderation. However, a 2025 allergy study warned that peanut oil can trigger dangerous reactions in people with nut allergies, so it’s not a safe bet for everyone. While peanut oil does provide some nutrients, its omega-6 content can contribute to inflammation if you rely on it too much. Chefs prize its taste for stir-frying and deep-frying, especially in Asian cuisine, but health experts recommend using it alongside other, more balanced oils. If you’re not allergic, peanut oil can be a tasty addition to your pantry, but don’t let it be your only choice.
7. Sunflower Oil: The High Omega-6 Oil
Sunflower oil is a common sight in kitchens and processed foods, thanks to its clean flavor and ability to withstand high heat. However, its health reputation has taken a hit—sunflower oil is made up mostly of omega-6 fatty acids. Recent reviews in 2024 pointed out that most Americans already get far more omega-6 than they need, and this imbalance may fuel inflammatory diseases. Sunflower oil does offer some vitamin E, which helps protect your cells, but it’s not enough to offset concerns about chronic inflammation. Some food manufacturers have switched to high-oleic sunflower oil, which has more monounsaturated fats, but the standard version is still widely used. Nutritionists suggest using sunflower oil sparingly, mixing up your oil choices to keep inflammation in check.
8. Soybean Oil: The Ubiquitous Cooking Oil
Soybean oil is everywhere—from restaurant fryers to packaged snacks—and it’s often chosen for its affordability and neutral flavor. But the health picture isn’t so rosy. A 2025 study linked high soybean oil consumption to increased inflammation and even changes in metabolic health. Like many processed oils, soybean oil is high in omega-6 fatty acids, which can crowd out healthier fats if you’re not careful. It does have a little omega-3, but not enough to balance the scales. “Soybean oil sneaks into so many foods, it’s easy to overdo it without realizing,” says Dr. Elaine Kim, a nutrition scientist. If you want to reduce inflammation and improve your diet, it pays to read labels and limit your intake of soybean oil.
9. Corn Oil: The Less Healthy Option
Corn oil is a mainstay in many households for frying and baking, but it’s not exactly a health champion. Its high omega-6 content can contribute to chronic inflammation when consumed regularly, according to a 2024 health report. While corn oil does contain some vitamin E, that benefit is overshadowed by its potential risks, especially when used as your main cooking fat. Most corn oil is highly refined and may include additives or residues from processing, which further reduces its appeal. Nutritionists warn that over-reliance on corn oil could increase your risk for heart disease and obesity. For those focused on heart health and longevity, corn oil is best kept as an occasional use—not a daily staple.
10. Palm Oil: The Environmental and Health Concerns
Palm oil is a double-edged sword, raising both health and ethical red flags. It’s favored in processed foods for its stability and long shelf life, but it’s high in saturated fats that can drive up cholesterol levels. Health concerns aside, palm oil’s biggest controversy is environmental: deforestation and habitat loss in tropical regions are directly tied to palm oil plantations, according to a 2025 environmental report. While it does offer some vitamin A and E, the drawbacks are hard to ignore. “We can’t separate the health risks from the environmental disaster,” says sustainability advocate Mark Jensen. Choosing alternatives or seeking out sustainably sourced palm oil can help, but for many, it’s best to leave this oil off the shopping list whenever possible.
