The 8 best oil for frying for Your Health—and the 3 Worst

While some best oil for frying can promote health, others should be used with caution.

Despite what you may have heard, fat is not a dirty word.

According to the American Heart Association (AHA), its functions include helping cells grow, protecting organs and promoting nutrient absorption.

Our bodies need fat to absorb certain fat-soluble nutrients, such as vitamins A, D, E and K, and beta-carotene .

Fat also helps you feel full after a meal, and according to the Mayo Clinic , the body processes fat and protein more slowly than carbohydrates, which can help you feel fuller longer and support a healthy weight.

If you particularly enjoy cooking with oil, that’s a smart move; fat is an essential nutrient and liquid fats like oil are an excellent source.

The United States Department of Agriculture (USDA) states that women 31 years and older should consume 5 teaspoons (tsp) of oil per day, while men in the same age group should consume 6 tsp.

Just make sure you choose the right oil.

The American Heart Association recommends swapping out foods containing saturated fat for foods rich in healthy monounsaturated and polyunsaturated fats, which can help reduce your risk of heart disease.

For a cheat sheet on choices, restrictions, and which oils to avoid, check out the list below.

The 8 Best Essential Oils for Your Health

1. Olive Oil

Olive oil is an essential ingredient in the famously heart-healthy Mediterranean diet and is perfect for drizzling over salads, pasta, and bread.

Virgin olive oil is oil that has been extracted without the use of chemicals, and extra virgin olive oil is the highest grade, according to UC Berkeley Health .

[Extra virgin olive oil] contains more than 30 different phenolic compounds , a group of phytochemicals, many of which have anti-inflammatory and vasodilatory properties.

One particular phytochemical is gaining a lot of attention for its potential protective effects against Alzheimer’s disease , research suggests.

Certain types of extra virgin olive oil contain a natural anti-inflammatory compound called oleocanthal , and if it’s present in the olive oil, you can taste its spicy flavor in the back of your throat.

Olive oil is also good for heart health, and extra virgin olive oil contains more healthy monounsaturated fats than other oils .

According to MedlinePlus, monounsaturated fats can help lower LDL (“bad”) cholesterol levels.

A study published in February 2017 in the journal Circulation found that a Mediterranean diet rich in 4 tablespoons (tbsp) of extra virgin olive oil per day helped improve HDL (“good”) cholesterol.

You can use olive oil for sautéing and baking, but it has a relatively low smoke point (the temperature at which the oil begins to break down and start to smoke), so it’s not ideal for frying.

Finally, don’t believe the common myth that heating olive oil destroys its polyphenol content , according to a January 2020 study published in Antioxidants . While cooking may degrade some polyphenols, there are still enough left to provide health benefits.

2. Rapeseed oil

Canola oil contains only 7% saturated fat and, like olive oil, is high in monounsaturated fat.

It also contains high levels of polyunsaturated fats.

Despite this, the healthiness of canola oil remains questionable.

One concern centers on the solvent hexane , which is used to extract oil from rapeseed to make canola oil, and which some worry could be toxic, according to the Harvard T.H. Chan School of Public Health .

However, only a tiny amount ends up in the final oil.

Another concern is the trans fats in canola oil — although Harvard says the low levels are no different than many other vegetable oils on the market.

Canola oil has a higher smoke point than olive oil and a neutral flavor, making it better for high-heat cooking, such as baking and frying.

Because it doesn’t have as much flavor as some other vegetable and seed oils, it’s not recommended for use in salad dressings and other dishes where you’d like the oil to add some flavor.

3. Flaxseed oil

Flaxseed oil is an excellent source of alpha- linolenic acid , an omega-3 fatty acid.

Fish like salmon, mackerel and sardines provide other forms (eicosapentaenoic acid and docosahexaenoic acid ), according to Mount Sinai.

In addition to being good for your heart, omega-3 fatty acids. A type of polyunsaturated fat that your body can’t make on its own. It may also lower your risk of certain types of cancer, according to MD Anderson Cancer Center.

According to the Arthritis Foundation , flaxseed oil, in particular, can help reduce arthritis symptoms.

According to Mount Sinai , flaxseed oil contains omega-6 fatty acids, which are also important for your health.

A study published in May 2019 in the AHA journal Circulation found that higher levels of omega-6 fatty acids were associated with lower rates of heart disease, stroke, and premature death.

While you may have heard that omega-6 is unhealthy, according to Harvard Health Publishing , that’s not true; be sure to balance your omega-3 and omega-6 intake.

Research suggests that you should not heat this oil, as doing so will destroy the fatty acid content.

4. Avocado Oil

If you like avocados, why not try avocado oil? Avocados and avocado oil are high in healthy monounsaturated fats.

A review published in the journal Molecules in June 2019 found that avocado oil has excellent nutritional value at both low and high temperatures.

Avocado oil has a higher smoke point than olive oil, making it better suited for high-heat cooking, and it can be used for sautéing, stir-frying, or searing.

Meanwhile, it’s suggested that avocado oil’s neutral flavor makes it a good choice for baking.

5. Walnut oil

The walnut oil is a healthy choice and a good source of omega-3 fatty acids, primarily alpha-linolenic acid.

Walnut oil is unrefined and has a very low smoke point, so it should not be used for cooking.

It has a rich, nutty flavor and is best used in salad dressings or as a flavor enhancer in dishes.

Walnut oil is ideal for desserts and other recipes that benefit from a nutty flavor.

6. Sesame oil

The Sesame oil is a staple in Asian and Indian cooking and is included on the American Heart Association’s list of heart-healthy cooking oils.

Sesame oil is another polyunsaturated fat, and a review published in July 2017 in the journal Cureus noted that sesame oil has known anti-inflammatory and antioxidant properties that may help reduce the chances of cardiovascular disease and atherosclerosis, which is the buildup of fats and other substances in the walls of arteries, causing these blood vessels to narrow and raising blood pressure.

It has a high smoke point, making it suitable for high-heat cooking such as stir-frying, but it does have a strong flavor and can be overwhelming.

7. Grapeseed Oil

Grapeseed oil is low in saturated fat and has a high smoke point, which makes it a healthy choice for all kinds of cooking and grilling.

Its nutty but mild flavor also works well in salad dressings or drizzled over roasted vegetables.

Like flaxseed oil, grapeseed oil contains omega-6 polyunsaturated fatty acids .

Grapeseed oil also contains vitamin E, which acts like an antioxidant to help fight free radicals and is a key vitamin for supporting the immune system, according to the National Institutes of Health.

According to the USDA, 1 tablespoon of grapeseed oil is an excellent source of vitamin E.

8. Sunflower Oil

Another AHA-approved cooking oil, sunflower oil is high in unsaturated fat and low in saturated fat.

Research shows that choosing sunflower oil over oils higher in saturated fat can lower LDL cholesterol and triglyceride levels.

Like grapeseed oil, 1 tablespoon of sunflower oil is an excellent source of vitamin E, according to the USDA.

3 Oils to Limit or Avoid

1. Coconut Oil

This oil is controversial.

Coconut oil is solid at room temperature and is made up of about 90 percent saturated fat, according to a September 2016 article published in the Ghana Medical Journal — but some argue that not all saturated fats are created equal.

Unlike the artery-clogging saturated fat found in red meat, coconut oil contains high amounts of medium-chain fatty acids, which are more difficult for the body to convert into stored fat.

Another bonus: A March 2018 study published in BMJ Open found that the oil significantly increased HDL cholesterol levels, though not all studies have reached the same conclusion.

That said, coconut oil may also raise your LDL cholesterol levels, according to a January 2020 study published in the journal Circulation, which isn’t great news for your stock quote.

It’s difficult to get your LDL cholesterol into a healthy range by eating large amounts of coconut oil.

If you want to use coconut oil for cooking or baking, the Cleveland Clinic recommends using it in moderation, within the recommended limits of saturated fat intake, and as part of a broader healthy diet.

2. Partially hydrogenated oil

According to the AHA, the main source of unhealthy trans fats in people’s diets is partially hydrogenated oils. Which can be found in processed foods.

These artificial trans fats are create through an industrial process. That adds hydrogen to liquid vegetable oils to make them stronger.

The FDA rule that these fats are so harmful to health. So manufacturers must remove all trans fats from their products.

You should also remove partially hydrogenated oils from your diet.

Still, in the U.S., companies can label a food as having 0 g of trans fat if it has less than 0.5 grams (g). According to the Mayo Clinic, and those small amounts can quickly add up. (To see if it’s in a product, check the ingredients list for the words “partially hydrogenated vegetable oil .”)

People should avoid partially hydrogenated oils. That contain trans fatty acids ,” Palumbo advises, [they] help maintain the shelf life of the product. But they are harmful to human health.

3. Palm oil

The study found that palm oil is composed of roughly equal amounts of saturated and unsaturated fats.

Because it’s semisolid at room temperature. It’s often use in processed foods to replace partially hydrogenated oils. Which isn’t necessarily a bad thing, considering it contains less saturated fat than butter. Also no trans fats, according to Harvard Health Publishing.

Still, palm oil shouldn’t be your first choice when cooking. Especially when you can easily opt for oils lower in saturated fat.

Additionally, people with diabetes should watch their saturated fat intake closely (as they are at a higher risk for heart disease). Avoid fat sources like palm oil, according to the American Diabetes Association.

The use of palm oil also presents ethical issues. As palm oil production has been linked to deforestation and unfair working practices, according to the World Wildlife Fund.