🥄 Best Cooking Oils for Daily Use — Healthiest Choices
Different oils have different strengths (heart health, heat stability, antioxidants). Experts generally agree that no single oil is perfect for everything, but some are healthier than others when used appropriately.🫒 1. Extra Virgin Olive oil (EVOO) – Best for heart Health💚 Why it’s good: Rich in monounsaturated fats and antioxidants, which help lower bad (LDL) cholesterol and support heart health. It also contains polyphenols with anti-inflammatory properties.
🔥 Best for: Low to medium heat cooking (like sautéing) and cold uses (salads, drizzling)
⚠️ Note: Not ideal for deep frying due to a fairly low smoke point.🥑 2. avocado oil – All‑Rounder for Heat and Health💚 Why it’s good: High in monounsaturated fats, similar to olive oil, and may help improve cholesterol profiles.
🔥 Best for: High‑heat cooking (roasting, frying) due to its very high smoke point.🌿 3. Mustard oil – Traditional & Heart‑Friendly💚 Why it’s good: Good balance of fats including some omega‑3s, plus natural antimicrobial properties. It’s heart‑friendly and commonly used in indian kitchens.
🔥 Best for: Everyday Indian cooking, stir‑fries, and high‑heat uses.🌻 4. Sesame oil – Antioxidant‑Rich and Flavorful💚 Why it’s good: Contains antioxidants like sesamin and vitamin E, which may support heart and metabolic health.
🔥 Best for: Medium heat cooking, stir‑fries, dressings, and finishing dishes (toasted sesame oil).🥜 5. groundnut (Peanut) oil – Balanced and Versatile💛 Why it’s good: Has healthy fats and vitamin E, and a neutral flavour suits many dishes.
🔥 Best for: High heat cooking, deep‑frying, and everyday sabzi frying.🥥 6. Coconut oil – Best in Moderation⚖️ Why it’s different: Rich in medium‑chain triglycerides (MCTs) that are quickly metabolized for energy.
🔥 Best for: South indian cooking or specific recipes — but because it’s high in saturated fat, use in moderation.🍽️ How to Use Oils Wisely✔ Match oil to cooking method:
🔥 Best for: Low to medium heat cooking (like sautéing) and cold uses (salads, drizzling)
⚠️ Note: Not ideal for deep frying due to a fairly low smoke point.🥑 2. avocado oil – All‑Rounder for Heat and Health💚 Why it’s good: High in monounsaturated fats, similar to olive oil, and may help improve cholesterol profiles.
🔥 Best for: High‑heat cooking (roasting, frying) due to its very high smoke point.🌿 3. Mustard oil – Traditional & Heart‑Friendly💚 Why it’s good: Good balance of fats including some omega‑3s, plus natural antimicrobial properties. It’s heart‑friendly and commonly used in indian kitchens.
🔥 Best for: Everyday Indian cooking, stir‑fries, and high‑heat uses.🌻 4. Sesame oil – Antioxidant‑Rich and Flavorful💚 Why it’s good: Contains antioxidants like sesamin and vitamin E, which may support heart and metabolic health.
🔥 Best for: Medium heat cooking, stir‑fries, dressings, and finishing dishes (toasted sesame oil).🥜 5. groundnut (Peanut) oil – Balanced and Versatile💛 Why it’s good: Has healthy fats and vitamin E, and a neutral flavour suits many dishes.
🔥 Best for: High heat cooking, deep‑frying, and everyday sabzi frying.🥥 6. Coconut oil – Best in Moderation⚖️ Why it’s different: Rich in medium‑chain triglycerides (MCTs) that are quickly metabolized for energy.
🔥 Best for: South indian cooking or specific recipes — but because it’s high in saturated fat, use in moderation.🍽️ How to Use Oils Wisely✔ Match oil to cooking method:
- Low/medium heat: EVOO, sesame oil
- High heat/frying: Avocado, mustard, groundnut oil
✔ Rotate oils instead of sticking to one type — this balances different fatty acids in your diet.
✔ Avoid overheating oil past its smoke point — overheated oil can break down into harmful compounds.
✔ Don’t reuse oil repeatedly — reheating oil multiple times increases oxidation and health risks.
- Cold‑pressed/unrefined oils retain more nutrients than refined ones.
- Canola oil is another acceptable choice because it has a good balance of fats and is neutral, but check quality and processing.
- Ghee in small amounts adds flavour and fat‑soluble vitamins, but watch saturated fat intake if heart health is a priority.