Nutrition experts unanimously recommend one oil for everyday cooking, citing its heart-healthy fats and antioxidants. Many people assume it’s only for salads, but specialists say it’s suitable for most cooking needsThis article contains affiliate links, we will receive a commission on any sales we generate from it. Learn more
While many cooking oils were mentioned, one oil stood out(Image: Boogich via Getty Images)
Choosing a cooking oil at the supermarket can feel like navigating a maze. There’s an abundance of choices, from olive oil to avocado oil, coconut oil, sunflower oil, and beyond.
Yet, not all cooking oils are created equal; some are considerably healthier than others. This year, I’m committed to making better choices, and one approach I want to take is cooking with nutritious fats.
I don’t often fry food, but I do enjoy roasting spuds and spreading a quality slice of sourdough with extra virgin olive oil.
When I fry or roast dishes, my two favourite oils are olive oil and rapeseed oil. I’ve frequently opted for olive oil because I believed it was the most beneficial choice, while rapeseed oil is more budget-friendly and is reportedly low in saturated fats.
Determined to make superior choices and become more knowledgeable about my dietary habits, I consulted several specialists to discover which cooking oil is, indeed, the “healthiest”, reports the Express.
While numerous cooking oils were discussed, one oil emerged as the clear winner: extra-virgin olive oil (EVOO), with avocado oil serving as an excellent alternative for high-temperature cooking.
Choosing a cooking oil in the supermarket can feel like a minefield(Image: SimpleImages via Getty Images)
Contrary to what many believe, EVOO can be utilised for everyday cooking; it’s not merely for salads and dips.
Erin Viljoen, a Nutritional Therapist at W-Wellness, clarified that despite widespread misconceptions, “cold-pressed extra-virgin olive oil is suitable for most everyday cooking, as well as dressings and finishing dishes”. Aliza Marogy, a qualified nutritional therapist and founder of top-tier clinical supplement brand Inessa, backed this up, explaining that olive oil previously had a dodgy reputation for becoming “toxic” when heated, which led people to believe it wasn’t right for cooking.
But that’s absolutely not true. She continued: “It is a great option for sautéeing, roasting, and pan frying, and is the oil I reach for at home for the majority of my cooking.”
Meanwhile, nutritionist Dr Sarah Schenker revealed that EVOO remains “quite stable at most cooking temperatures,” though suggested avocado oil for high-temperature cooking, noting it has a “similar fat profile to EVOO” while packing even more vitamin E.
Numerous specialists repeatedly championed EVOO due to its higher levels of monounsaturates, which work wonders for your heart, brain and digestive system, plus its abundance of polyphenols.
Dr Schenker elaborated: “Overall, extra virgin olive oil is the healthiest choice because of the higher proportion of monounsaturates (good for heart health, anti-inflammatory, good for brain and gut health, improves insulin sensitivity) which are more stable when heated and less prone to oxidation – oxidation produces harmful reactive chemicals that can cause inflammation. As it’s extra virgin, it’s not refined, so it has a significantly higher amount of polyphenols (antioxidants), in particular oleocanthal and oleacein that otherwise would be lost in the refining process.”
Mazen Assaf, a qualified olive oil sommelier who goes by The Olive Oil Guy, declared extra virgin olive oil as “by far the healthiest” option due to its lack of chemical processing, describing it essentially as “fresh fruit juice”.
Olives are tree-grown fruits, and through harvesting and cold-pressing techniques, the oil gets mechanically extracted without requiring heat or chemical solvents. “True extra virgin olive oil is made purely from the olive itself, which preserves its natural nutrients,” he clarifies.
Not all olive oils on supermarket shelves are equal(Image: d3sign via Getty Images)
From a wellness standpoint, extra virgin olive oil’s distinction lies in its abundant polyphenol levels. “Polyphenols are powerful antioxidants that help reduce oxidative stress and inflammation in the body, both of which are linked to chronic disease,” he explains.
Early-harvest varieties, typically displaying greener hues and sharper tastes, boast particularly elevated concentrations of these beneficial compounds.
By comparison, processed oils – encompassing refined olive oil alongside numerous seed-based alternatives – undergo intensive treatment involving extreme temperatures and chemical agents, eliminating valuable nutrients whilst potentially creating unstable fatty compounds. “These oils may be cheaper and more neutral in flavour, but they don’t offer the same protective health benefits,” he observes.
However, not every olive oil gracing supermarket aisles delivers equivalent quality. “Many are blended, over-refined, or poorly stored, which drastically reduces their nutritional value,” he continues.
“The real health benefits come from fresh, early-harvest, cold-pressed, single-origin extra virgin olive oil.”
Tom Redwood, who established Good Phats, shared similar views, declaring that the “biggest mistake people make is ignoring how the oil is processed and how it’s used”. He explained: “Many modern seed oils are heavily processed using industrial methods, sometimes involving petroleum-derived solvents. By contrast, oils like extra virgin olive oil and avocado oil are naturally stable, and traditional fats such as organic British grass-fed beef tallow and organic British grass-fed beef tallow are rising in popularity because they’re more natural, heat-stable, nutrient-dense, and genuinely improve home-cooked food.”
Ms Marogy concurred that EVOO represents the most beneficial choice, explaining that it’s brimming with heart-friendly fats, including oleic acid, which can assist in enhancing cholesterol levels, diminishing inflammation and decreasing the likelihood of cardiovascular disease.
She continued: “It also contains antioxidants and polyphenols, which protect cells from day-to-day stressors and damage. Always choose ‘extra virgin’ as it’s the highest quality grade of olive oil and ensures the flavour and nutrients, including Vitamin E, are intact.”
Ms Viljoen described EVOO as the “best all-round option”, particularly when it undergoes cold-pressing. She elaborated: “Cold pressing preserves the oil’s natural polyphenols, antioxidants and vitamin E, which give olive oil its anti-inflammatory and heart-protective benefits. These compounds also help stabilise the oil during cooking.”
There are lots of different types of oils out there(Image: Getty)
Dr Lucy Williamson, a registered nutritionist and gut health specialist, has shed light on the importance of choosing the right cooking oil.
It’s not just about picking the healthiest option, but also understanding which oils are ‘heat stable’ at high temperatures during frying and roasting, and how the fats alter under these conditions. She elaborates: “High temperature can cause some fats to degrade; a process called ‘oxidation’. This impacts their ‘healthfulness’ or worse, results in toxins called ‘free radicals’ being produced. Free radicals can damage our body cells.”
Extra Virgin Olive Oil (EVOO) is a commendable choice as it’s both heat-stable and packed with antioxidants. “These therefore help to reduce oxidation damage from high temperature cooking, even though it has quite a low ‘smoke point’ (190°C -200°C),” she adds.
However, Dr Williamson cautions that certain oils undergo refining to enhance their smoke point for high-heat cooking and extend their shelf life. She explains: “This process strips much of their natural goodness, including antioxidants and vitamin E. High-heat refining can also damage some double bonds and, in rare cases, create small amounts of trans fats, which are linked to poor health outcomes, though these are now largely eliminated from foods in the UK.”
Longevity specialist Leslie Kenny, who heads up Oxford Healthspan – a nutraceutical firm grounded in Oxford research into healthy ageing compounds – revealed that the most beneficial cooking oils from a wellness standpoint are those which remain chemically stable and undergo minimal processing.
She elaborated: “Extra-virgin olive oil and avocado oil are excellent choices because they’re predominantly monounsaturated, resistant to oxidation, and rich in bioactive compounds that support cardiovascular and gut health.
“Many widely used industrial seed oils, such as sunflower, corn, rapeseed (canola) and grapeseed oil, are high in omega-6 polyunsaturated fats. While omega-6 fats are not inherently harmful, modern diets contain them in excessive amounts, particularly through ultra-processed foods and ready meals. These oils are also often refined at high temperatures, which can make them more prone to oxidation, which is inflammatory.
“Research published in Gut has shown associations between high intake of omega-6-rich fats and changes in gut biology linked to inflammation and increased colorectal cancer risk. Reducing reliance on these oils and switching to stable fats like olive oil is a practical, evidence-based step people can take to improve their long-term health.”
Brain and cognition expert Natalie Mackenzie has highlighted the benefits of plant-based ALAs, dubbing them the “winners”. She singled out olive oil for its rich antioxidant content and monounsaturated fats that “reduce inflammation and oxidative stress”.
However, she stressed the importance of opting for high-quality extra virgin olive oil that is refined and cold-pressed.
She further explained: “Those with high-polyphonic, which is the magic bit that reduces neuroinflammation and protects from oxidative stress. Always the most expensive, but for good reason. Look for dark glass bottles or tins, extra virgin cold pressed from one country (rather than a blend).”
Many of the experts consistently recommended EVOO(Image: LordHenriVoton via Getty Images)
Internationally acclaimed pharmacist and qualified nutritional therapist Deborah Grayson, who runs Practice With Confidence, providing mentorship and support to nutritional practitioners, echoed the sentiment that olive oil is “one of the healthiest” choices. However, she noted the ongoing debate about whether it should be used for cooking, given the potential for heat to damage the oil’s fatty acids and diminish some of its benefits.
She elaborated: “The real answer lies in the smoke point, which is the point at which the oil starts to produce a visible white smoke – if this happens, the temperature is too high and needs to be lowered.
“The smoke point depends on the quality of the oil and can vary between 190-210°C for extra virgin olive oil. More refined, lower-quality olive oil is stable at temperatures as high as 240°C.
“I tend to recommend sticking to 200°C as a general rule, as that suits most grades of olive oil.”
Why is avocado oil the top choice for high-heat cooking?
Ms Marogy explains that avocado oil is an excellent substitute for EVOO due to its high content of monounsaturated fats, which help control inflammation and boost heart health. Plus, refined versions can endure high temperatures without oxidising.
She elaborated: “Avocado oil is growing in popularity, as similarly to extra virgin olive oil, it is mostly made up of monounsaturated fats. These are known to moderate inflammation and improve heart health by reducing LDL (‘bad’) cholesterol levels whilst increasing HDL (‘good’) cholesterol.
Avocado oil is growing in popularity(Image: fcafotodigital via Getty Images)
“It’s also a good source of antioxidants, including lutein, which is beneficial for eye health and may reduce the risk of age-related eye diseases. Refined avocado oil can withstand high temperatures without oxidising. Combined with its relatively neutral flavour, it’s a good alternative option when frying food.”
Ms Viljoen concurred, asserting that avocado oil is “one of the most heat-stable oils available”.
“Its high monounsaturated fat content and high smoke point make it well suited to frying, grilling and higher-temperature cooking, with a neutral flavour,” she added.
Which oils should be avoided?
Bailyn Fields, sales director at Boomer Benefits, warned that the unhealthiest oils are those high in saturated fat, which elevate LDL (Low-Density Lipoprotein) cholesterol.
“That puts butter, ghee, lard, tallow, palm and coconut oil in the ‘use sparingly’ category, and research shows coconut oil raises LDL versus non-tropical vegetable oils,” said Fields.
“Industrial trans fats were the worst offenders historically, though they’ve been removed from many food supplies. Reused or overheated oils of any type can also degrade and form off-flavours and by-products, so avoid repeatedly frying with the same batch at home.”
Kate Styles, the founder of Keto Kitchen Lytham, revealed she steers clear of seed oils including sunflower, rapeseed and vegetable oil as they’re “highly refined and can become unstable when heated”.
She went on: “When oils oxidise at high temperatures, they can contribute to inflammation and are not something I believe belongs in nutrient-dense, real food.
“Choosing natural, stable cooking fats like butter, olive oil, and ghee is one of the simplest changes people can make to improve the quality of their diet, particularly for those following a low-carb or ketogenic lifestyle. These fats provide flavour, satiety, and consistency in cooking without the blood sugar spikes associated with highly processed alternatives.”
Ruth O’Sullivan, registered nutritionist at leading foodservice wholesaler Brakes, concurred that certain fats are more beneficial than others, noting that consuming excessive saturated fat can harm your cardiovascular health by elevating blood cholesterol levels. Ms O’Sullivan stated: “Saturated fat can be found in butter, lard, coconut oil and palm oil, so we should use less of these. Unsaturated fats, known as monounsaturated and polyunsaturated fats, are more heart-healthy.
Refined oils are heavily processed using high heat and chemical solvents(Image: Hleb Usovich via Getty Images)
“They’re found in sunflower, rapeseed and olive oils, so we should choose these types of oils to cook with. Just bear in mind that all cooking oils add fat and calories to your diet, so whichever you choose, use it sparingly.”
PCI-Qualified Health Coach Steve Bennett expressed his tendency to steer clear of industrial seed oils, which he believes can incite inflammation. He declared: “We’ve been sold a dangerous lie. Those ‘heart-healthy’ vegetable oils lining supermarket shelves-sunflower, corn, soybean-are modern industrial inventions your great-grandmother would never recognise. You’ve never seen an oil vegetable growing in a home garden, have you?
“Here’s what matters: these seed oils are loaded with omega-6 fatty acids that trigger chronic inflammation in your body. Think of inflammation as your body’s alarm system-brilliant for healing a cut or fighting infection, but catastrophic when it never switches off. Our modern diets, drowning in these industrial oils, keep that alarm blaring 24/7.
“The oils you can trust are the ones humans have used for centuries, but here’s the critical mistake I see constantly: using the wrong oil at the wrong temperature. When any oil reaches its smoking point, it transforms into trans fats and carcinogenic compounds. Olive oil is perfect for salads and low-heat cooking, but using it for high-heat frying is a common error. For high temperatures, use coconut oil, ghee, or even traditional lard and dripping-your grandmother’s secret ingredients that are far healthier than anything created in a factory.”
Ms Viljoen also recommended steering clear of processed vegetable oils and seed oils including sunflower, corn, soybean and any standard “vegetable oil” mixtures.
“These are highly processed, high in omega-6 fats and prone to oxidation, particularly at high temperatures,” she explained.
“In summary, choose olive oil for everyday cooking, avocado oil or ghee for high heat, and nut or seed oils for cold use only. Avoid or minimise refined seed oils to reduce inflammatory load in the diet.”
Dining and Cooking