Vegetable Shortening
Vegetable shortening is often at the bottom of most health rankings for cooking oils. It’s made from hydrogenated vegetable oils, usually soybean or cottonseed, and is packed with trans fats. These trans fats can raise LDL (bad) cholesterol and lower HDL (good) cholesterol, which increases the risk of heart disease, according to the American Heart Association. Even though some brands have reduced trans fats in recent years due to regulations, traces can still be found. The FDA has taken steps to remove partially hydrogenated oils from processed foods, but some shortening products still remain on shelves. Consuming shortening regularly is linked with inflammation and higher rates of cardiovascular problems. For these reasons, health experts recommend avoiding it as much as possible.
Palm Oil
Palm oil is widely used in processed foods and cooking, but it’s not the healthiest choice. While it doesn’t contain trans fats, it is high in saturated fats, which can raise cholesterol levels. The World Health Organization has raised concerns about the impact of saturated fats on heart health, and palm oil contains about 50% saturated fat by weight. Research published in 2024 found that diets high in palm oil may increase the risk of cardiovascular disease, particularly when used to replace healthier unsaturated fats. Production of palm oil has also been linked with environmental destruction, but from a health perspective, its main drawback is the saturated fat content. Moderation is key, but there are better options for everyday cooking.
Coconut Oil
Coconut oil has been the star of many health trends, but scientific evidence tells a more complicated story. While it’s praised for its unique flavor and plant-based origin, coconut oil is extremely high in saturated fat—almost 82% of its fat content. The American Heart Association and Harvard Medical School have both cautioned that coconut oil can raise LDL cholesterol, similar to butter or lard. A study published in 2023 confirmed that regular use may increase heart disease risk when compared to oils rich in unsaturated fats. Some fans point out its antimicrobial properties and use in tropical diets, but for most people, the high saturated fat outweighs any small benefit. If you enjoy the taste, use it occasionally, not as a staple.
Butter
Butter is beloved for its rich flavor, but it’s another cooking fat high in saturated fat, containing about 63% by weight. Saturated fat is linked with higher LDL cholesterol and increased heart attack risk, as consistently shown in studies reviewed by the American College of Cardiology in 2024. Butter does contain vitamins A and D, but its cholesterol-raising effect overshadows these positives. In recent years, some research has suggested that natural dairy fats in moderation may not be as harmful as once thought, but substituting with unsaturated plant oils is still advised for heart health. Butter can be enjoyed occasionally, but it’s best not to rely on it as your main cooking fat.
Canola Oil
Canola oil is often considered a moderate choice on the health spectrum. It’s low in saturated fat (about 7%) and high in monounsaturated fats, which are good for heart health. Recent studies, including those published in 2023 by the British Medical Journal, show that canola oil can help lower cholesterol when used instead of saturated fats. It also contains a decent amount of omega-3 fatty acids, which support cardiovascular health. While some concerns have been raised about processing and GMOs, health authorities like the Mayo Clinic affirm that canola oil is safe and beneficial in a balanced diet. Its neutral flavor and high smoke point make it a versatile, generally healthy option.
Soybean Oil
Soybean oil is widely used in restaurants and processed foods because it’s affordable and neutral in taste. Health-wise, it contains mostly polyunsaturated and monounsaturated fats, which are beneficial for heart health. A 2024 review published in Nutrients found that soybean oil can help reduce LDL cholesterol when used in place of saturated fats. It’s also a source of omega-6 fatty acids, which the body needs, but consuming too much relative to omega-3s may promote inflammation according to recent studies. Moderation and dietary balance are important, but overall, soybean oil is a better choice than saturated fat-heavy oils. It’s best used in combination with other healthy fats.
Sunflower Oil
Sunflower oil is popular for its light flavor and high smoke point, making it good for frying and sautéing. It’s mostly made up of polyunsaturated fats, specifically linoleic acid, which supports heart health. The American Journal of Clinical Nutrition published research in 2024 showing that replacing saturated fats with sunflower oil can lower cholesterol and reduce cardiovascular risk. Some newer varieties are higher in monounsaturated fats and lower in omega-6, which may be even better for health. However, using too much omega-6 without balancing with omega-3s could promote inflammation, so variety in your oils is wise. Sunflower oil is a solid, heart-smart choice when used in moderation.
Peanut Oil
Peanut oil is often used for frying due to its high smoke point, and it offers a good balance of monounsaturated and polyunsaturated fats. Studies in recent years, including a 2025 report from the American Journal of Cardiology, have shown that peanut oil can help lower bad cholesterol and support cardiovascular health when used in place of saturated fats. It also contains vitamin E, an antioxidant that helps protect cells from damage. Its mild, slightly nutty flavor makes it a favorite in Asian and Southern cuisines. Allergies are a concern for some people, but for those who can enjoy it, peanut oil is a healthy, versatile option for cooking.
Olive Oil
Olive oil is a standout for health, especially extra virgin olive oil, which is rich in monounsaturated fats and antioxidants known as polyphenols. Multiple large-scale studies, including a 2024 update from the New England Journal of Medicine, confirm that regular olive oil consumption lowers risk of heart disease, stroke, and even some cancers. Its anti-inflammatory benefits and ability to improve cholesterol levels are well documented. Olive oil is a cornerstone of the Mediterranean diet, widely regarded as one of the healthiest eating patterns globally. Its flavor and nutritional benefits make it ideal for salad dressings, drizzling, and low to medium-heat cooking. Olive oil is often recommended as the healthiest everyday oil by nutritionists.
Avocado Oil
Avocado oil is at the top of the healthy oil rankings thanks to its outstanding nutrient profile. It’s rich in heart-healthy monounsaturated fats, vitamin E, and plant phytosterols, which help lower cholesterol and reduce inflammation. Recent research published in 2025 by the Journal of Nutrition found that avocado oil improves blood lipid profiles and supports overall cardiovascular health. It also has one of the highest smoke points among common oils, making it perfect for high-heat cooking without breaking down or creating harmful compounds. Its mild, buttery flavor and versatility have made it increasingly popular in kitchens worldwide. For those looking for the healthiest oil, avocado oil stands out as an excellent choice.
