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By Julie Andrews– Nutritionist

Cooking oils play a crucial role in our diets, influencing both the flavor and nutritional value of our meals. Choosing the right oil can enhance heart health, reduce inflammation, and provide essential nutrients. Here are some of the healthiest cooking oils to consider:

1. Extra-Virgin Olive Oil

One of the most widely recommended oils, extra-virgin olive oil is rich in monounsaturated fats and antioxidants like vitamin E and polyphenols. It supports heart health and reduces inflammation. Best used for low to medium-heat cooking, salad dressings, and drizzling over roasted vegetables.

2. Avocado Oil

With a high smoke point of 520°F, avocado oil is excellent for high-heat cooking like frying and grilling. It contains oleic acid, which supports heart health, and antioxidants like lutein, beneficial for eye health.

3. Sesame Oil

A flavorful oil packed with polyunsaturated fats and antioxidants like sesamolin and sesamin, which may help lower cholesterol. It works well for stir-frying, marinades, and dressings.

4. Safflower Oil

This mild oil is high in unsaturated fats and has a smoke point of 450°F, making it versatile for various cooking methods. It is known for its ability to support heart health and reduce inflammation.

5. Flaxseed Oil

Rich in omega-3 fatty acids, flaxseed oil is great for heart health and brain function. However, it has a low smoke point and is best used in salad dressings, smoothies, and drizzling over cooked dishes.

Oils to Avoid

While some oils offer health benefits, others may contribute to inflammation and heart disease. Oils high in saturated fats and trans fats, such as vegetable shortening, palm oil, and partially hydrogenated oils, should be used sparingly.

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