Key Takeaways
Choose oils rich in unsaturated fats, like olive and canola, to support heart health.
Replace butter and lard with plant-based oils to lower inflammation and disease risk.
Use oils safely—avoid overheating or reusing them, and store them properly.
Research in recent years shows that most vegetable oils are not harmful and can even support heart health if you choose the right ones and use them correctly.
What Science Says About Vegetable Oils
Recent studies have shown that not all vegetable oils have the same impact on health.
Oils rich in unsaturated fats, like olive and canola, appear to support heart health, while butter, margarine, and some tropical oils may raise risks when eaten in large amounts.
A 2023 review of 48 studies found:
Olive, canola, and rice bran oils lowered LDL (“bad”) cholesterol.
Coconut and palm oils raised LDL but also increased HDL (“good”) cholesterol.
Olive and sesame oils may help with blood sugar, weight, and cancer risk (evidence is limited).
A 2021 study of 521,000 adults over 16 years found:
Butter and margarine are linked to a higher risk of death, especially from heart disease, diabetes, and cancer.
Olive and canola oils were linked to a lower risk of death.
Swapping just one tablespoon a day of butter for olive, canola, or corn oil can reduce deaths from heart disease, cancer, Alzheimer’s, and respiratory illness.
Do Vegetable Oils Cause Inflammation?
One of the biggest online claims is that seed oils, like soybean or corn oil, cause inflammation because they’re high in omega-6 fatty acids. But some research shows that higher levels of omega-6 in the blood are linked to lower markers of inflammation.
When Vegetable Oils May Become Harmful
While vegetable oils themselves aren’t “bad,” some habits can make them less healthy:
Overheating oils: Cooking oil past its smoke point can make it break down and form harmful compounds.Reusing oil: Deep-frying with the same oil many times increases the risk of unhealthy byproducts.Choosing less healthy oils: Palm oil and partially hydrogenated oils (trans fats) are linked to heart disease and should be limited.
What Counts as “Vegetable Oil”?
“Vegetable oil” is a broad term that includes oils made from plants, seeds, nuts, or fruits.
Common examples include:
Olive oilCanola oilSoybean oilCorn oilSunflower oilSafflower oilCottonseed oilGrapeseed oilFlaxseed oilPeanut oilRice bran oilCoconut oil
Most vegetable oils are seed oils—like canola, soybean, corn, sunflower, cottonseed, and grapeseed. But not all vegetable oils come from seeds. For example, olive oil and avocado oil are extracted from fruits.
Which Vegetable Oils Are Better for You?
Not all oils have the same effects on health. Here are some good choices supported by research:
Olive oil: Extra-virgin olive oil is rich in monounsaturated fats and antioxidants. Best used for dressings and medium-heat cooking.
Canola oil: A versatile option with a good balance of fats. Linked to a lower risk of death in long-term studies.
Rice bran oil: May help lower cholesterol. Works well for stir-frying.
Soybean, sunflower, or safflower oils: High in omega-6 fats. Fine in moderation, but balance with omega-3 foods.
Tips for Using Vegetable Oils Safely
Knowing the right way to cook with vegetable oils helps you get the health benefits without unwanted risks.
Pick the right oil for the job: Use high-smoke-point oils (like refined canola or avocado oil) for frying. Save extra-virgin olive oil for salads or low-heat cooking.Don’t overheat: Watch for smoking or burning—that means the oil is breaking down.Avoid reusing frying oil: Each reuse increases harmful compounds. Try to use fresh oil for deep frying.Replace, don’t just add: Swap vegetable oils for butter, shortening, or lard. Simply adding more oil without cutting back on saturated fats won’t help.Balance omega-6 with omega-3: Eat foods rich in omega-3s—like salmon, sardines, chia seeds, or walnuts—to balance out higher omega-6 intake.Store oils properly: Store bottles in a cool, dark place with tightly sealed lids to prevent oxidation.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Zhang, Y., Zhuang, P., Wu, F. et al. Cooking oil/fat consumption and deaths from cardiometabolic diseases and other causes: prospective analysis of 521,120 individuals. BMC Med 19, 92 (2021). doi.org/10.1186/s12916-021-01961-2
American Society for Nutrition. Myth-busting study shows controversial seed oils reduce inflammation.
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American Heart Association. Saturated fat.
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Harvard Health. Seeding doubt: The truth about cooking oils.
Punia S, Kumar M, Siroha AK, Purewal SS. Rice bran oil: Emerging trends in extraction, health benefits, and its industrial application. Rice Science. 2021;28(3):217-232. doi:10.1016/j.rsci.2021.04.002
American Heart Association. Healthy cooking oils.
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