Multiple nutrition experts agree on the best cooking oil for everyday use — and it’s one you probably already have in your cupboard
Millie Bull Deputy Editor, Spare Time
02:08, 17 Jan 2026
Not all oils on supermarket shelves are equal(Image: d3sign via Getty Images)
Navigating the cooking oil aisle at the supermarket can be overwhelming. With countless varieties available – from olive oil to avocado oil, coconut oil, sunflower oil, and beyond – it’s difficult to know which to choose.
The reality is that cooking oils differ significantly in their health benefits. This year, I’ve committed to making more nutritious choices, particularly when it comes to cooking with healthy fats. While I don’t often fry food, I do enjoy roasting potatoes and drizzling good-quality sourdough with extra virgin olive oil.
My usual choices for frying or roasting are olive oil and rapeseed oil. I’ve typically opted for olive oil believing it to be the healthiest option, whilst rapeseed oil offers a more affordable alternative that’s reportedly lower in saturated fats.
In my quest to become better informed about my dietary habits, I consulted several experts to determine which cooking oil truly is the “healthiest”, reports the Express.
While numerous oils were discussed, one emerged as the clear frontrunner: extra-virgin olive oil (EVOO), with avocado oil recommended as an excellent alternative for high-temperature cooking.
Contrary to popular belief, EVOO isn’t solely reserved for salads and dips – it’s perfectly suitable for everyday cooking.
Choosing a cooking oil in the supermarket can feel like a minefield(Image: SimpleImages via Getty Images)
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 registered nutritional therapist and founder of leading clinical-grade supplements provider Inessa, concurred, explaining that olive oil previously had an unfounded reputation for becoming “toxic” when heated, leading many to believe it was inappropriate for cooking.
This is far from accurate. 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.”
Dr Sarah Schenker, a dietitian, noted that EVOO is “quite stable at most cooking temperatures,” though she suggested avocado oil for high-temperature cooking, highlighting its “similar fat profile to EVOO” and superior vitamin E content.
The experts frequently championed EVOO due to its elevated levels of monounsaturated fats, which support cardiovascular, cognitive and digestive health, alongside its abundant polyphenol content.
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 certified olive oil sommelier also known as The Olive Oil Guy, has declared that extra virgin olive oil is “by far the healthiest” option. This is due to its lack of chemical refinement, essentially making it akin to “fresh fruit juice”.
Olives, which are fruits that grow on trees, are harvested and cold-pressed to mechanically extract their oil without the use of heat or solvents. “True extra virgin olive oil is made purely from the olive itself, which preserves its natural nutrients,” he elaborates.
The high polyphenol content of extra virgin olive oil sets it apart from a health standpoint. “Polyphenols are powerful antioxidants that help reduce oxidative stress and inflammation in the body, both of which are linked to chronic disease,” Assaf explains.
Early-harvest olive oils, characterised by their greener hue and more bitter taste, are particularly rich in these beneficial compounds. On the other hand, refined oils, including refined olive oil and many seed oils, undergo heavy processing involving high heat and chemical solvents. This process removes beneficial compounds and can result in unstable fats.
“These oils may be cheaper and more neutral in flavour, but they don’t offer the same protective health benefits,” he points out.
While many cooking oils were mentioned, one oil stood out(Image: Boogich via Getty Images)
Assaf also warns that not all olive oils available in supermarkets are created equal. “Many are blended, over-refined, or poorly stored, which drastically reduces their nutritional value,” he says.
“The real health benefits come from fresh, early-harvest, cold-pressed, single-origin extra virgin olive oil.”
Tom Redwood, founder of Good Phats, shared similar views, explaining 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 healthiest choice, highlighting its abundance of heart-healthy fats, particularly oleic acid, which can support improved cholesterol levels, decrease inflammation and reduce heart disease risk.
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 cold-pressed. She noted: “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.”
Dr Lucy Williamson, a registered nutritionist and gut health specialist, has highlighted that selecting the right cooking oil involves more than simply choosing the healthiest option.
It’s crucial to understand which oils remain ‘heat stable’ at elevated temperatures during frying and roasting, and how the fats are affected by heat.
She explains: “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 recommended 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.
Refined oils are heavily processed using high heat and chemical solvents(Image: Hleb Usovich via Getty Images)
Dr Williamson cautioned that certain oils are refined to raise their smoke points for high-temperature cooking and extend their storage life. She said: “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, founder and chief executive of Oxford Healthspan, a nutraceutical firm rooted in Oxford University research into healthy ageing compounds, explained that the healthiest cooking oils are those which remain chemically stable and undergo minimal processing.
She said: “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 those who consume them as “winners”. She particularly advocates olive oil due to its high antioxidant content and its monounsaturated fats, which “reduce inflammation and oxidative stress”.
However, she emphasises the importance of using 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)
Deborah Grayson, an internationally recognised pharmacist and qualified nutritional therapist who operates Practice With Confidence, also champions olive oil as “one of the healthiest” options. However, she acknowledges 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 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 best for high-heat cooking?
According to Ms Marogy, avocado oil serves as an excellent alternative to EVOO due to its high monounsaturated fat content, which helps reduce inflammation and supports cardiovascular health, while refined varieties remain stable at elevated temperatures without breaking down.
She said: “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.
“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.”
Avocado oil is growing in popularity(Image: fcafotodigital via Getty Images)
Ms Viljoen concurred, describing avocado oil as “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, explained that the least healthy oils are those containing elevated levels of saturated fat, which can raise 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, founder of Keto Kitchen Lytham, explained she typically steers clear of seed oils, including sunflower, rapeseed and vegetable oil, due to their highly refined nature and tendency to become unstable under heat.
She added: “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, a registered nutritionist at leading foodservice wholesaler Brakes, confirmed that certain fats offer greater health benefits than others, noting that excessive saturated fat consumption can harm cardiovascular health by raising blood cholesterol levels. Ms O’Sullivan explained: “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.
There are lots of different types of oils out there(Image: Getty)
“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.”
However, Steve Bennett, a PCI-Qualified Health Coach, takes a different view, suggesting he typically steers clear of industrial seed oils, which he believes may promote inflammation. He stated: “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 refined 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