Best And Worst Oils For Your Health

GOOD: Canola oil
Now you won't want to be sopping up your bread with this stuff, but it's definitely not one of the worst oils to use, especially for deep frying (if you're indulging). There is science to back up the notion that canola oil is good for your heart. Of the common oils, canola is definitely a smarter one to use daily than most. Most suggest to avoid canola if you're on a strict health diet.

BAD: Grapeseed oil

You should think twice before consuming this one. It's high in omega-6 fatty acids with virtually no omega-3s. Also, because of the drying process grapeseed oil sometimes has dangerous levels of polycyclic aromatic hydrocarbons. Buy organic to avoid this. This oil is another one with a high smoking point that allows for grilling or any type of cooking. It has a nutty but mild flavor that also works well as a dressing or sauce for veggies or a salad.

GOOD: Coconut oil

If you have high cholesterol, then you should avoid this one. If you have normal cholesterol levels, feel free to use it. Coconut is becoming super popular for all sorts of uses. From skincare to cooking, it's become really commonly used. It is a saturated fat, but don't let that fool you. Not all saturated fats are bad. This one won't clog your arteries or hinder your health. Overall, it's good. But we'd recommend using it more for skincare and random non-consumptive reasons. It's better than butter but we're not sure by how much.

GOOD: Flaxseed oil

This one is a great souce of alpha-linoleic acid (ALA), one of three omega-3 fatty acids (although olive and canola oils also contain it) which reduces inflammation and the risk of cancer. It also helps reduce symptoms of arthritis. Make sure you do not heat flaxseed oil though, it's best used in cold things like smoothies and salads. The idea of a high or low smoking point is as it sounds, if an oil has a low smoking point, that means it will start smoking at a lower level heat than other oils. But, it's bad for you for reasons other than smoke being unwanted in your kitchen. That smoke emits toxic fumes and free radicals, which are not good for you long-term.

GOOD: Olive Oil

This is seemingly everyone's favorite overall oil, and for good reason. It has nutrients that other oils can't compete with. It's made with ripe olives, which are the most important and basic ingredient for the heart-healthy Mediterranean diet. It does have a low smoking point though so don't be deep frying your food in this stuff. It's great on bread or a quick saute of veggies or meat.

BAD: Corn oil

The main positives for this one are the high smoking point and a study that proved it more effective at lowering LDL cholesterol than olive oil. But that doesn't mean your heart disease risk is reduced with this one. It's another one with a bad omega-6 to omega-3 ratio (49:1). The ideal ratio is 4:1.

GOOD: Avocado oil

Avocado oil is great for high temperature cooking like stir-frying, searing, and sauteing because of its high smoking point. It's high in monounsaturated fats that promote healthy cholesterol levels and enhance absorption of some nutrients. Avocado oil has a buttery neutral flavor won't get in the way of other ingredients in your food. That sounds kind of like avocados!

sesame oil
Sesame oil
This one is commonly used in Asian recipes like for salad dressings and a little flavor boost to rice or proteins. It comes in a very small bottle and is best used in moderation. It's heart healthy like many oils. Use light sesame oil when stir frying and use darker sesame oil when making dressings and sauces.

BAD: Palm oil

This is one that should be used with caution as well. People with diabetes should probably avoid consuming palm oil, or at least choosing to consume it. If someone makes you food that has palm oil, you're going to be okay. You're body won't react to it like poison, it just is good to practice avoiding it.

GOOD: Walnut oil

Walnut is pretty expensive, but using it in desserts or other nutty or fruity recipes is smart if you want some heart healthy additions to sweet treats. It has omega-3 fatty acids that help your heart. This one also has high vitamin E levels which will help your appearance. A similar oil is almond oil which has similar properties and price tag. These oils are good for medium to high heat.