From the Guidelines
Olive oil is the healthiest cooking oil for most purposes, due to its high content of monounsaturated fats and antioxidants, which help reduce inflammation and protect against heart disease, as supported by the American Cancer Society guidelines 1. When considering the healthiest oil for cooking, several factors come into play, including the type of oil, its smoke point, and its nutritional content.
- Extra virgin olive oil is a top choice for low-heat cooking and dressings, offering numerous health benefits.
- For higher-heat cooking, other options like avocado oil, with its high smoke point and healthy monounsaturated fats, are recommended. The American Heart Association also emphasizes the importance of healthy sources of proteins and liquid plant oils, such as soybean oil and canola oil, in a healthy diet 1. However, olive oil remains the top recommendation for its well-documented health benefits and versatility in cooking, as long as it is used in moderation due to its high calorie content 1. Key considerations when selecting a cooking oil include:
- Smoke point: choosing an oil with a smoke point appropriate for the cooking temperature to avoid harmful compounds.
- Processing: opting for minimally processed oils to preserve beneficial nutrients.
- Nutritional content: selecting oils high in monounsaturated fats and antioxidants for their health benefits. In everyday cooking, combining extra virgin olive oil for low-heat cooking and dressings with another oil suitable for high-heat cooking, like avocado oil, provides a balanced approach to flavor and health benefits.
From the Research
Healthiest Oil for Cooking
The healthiest oil for cooking can be determined by examining the effects of different oils on cardiovascular health and lipid profiles.
- Avocado oil and olive oil are rich in monounsaturated fatty acids (MUFAs), which have been shown to have beneficial effects on cardiovascular health 2, 3, 4, 5.
- A study published in the Journal of the American College of Nutrition found that avocado oil was of the same order of atherogenicity as olive oil and corn oil 4.
- Another study published in Archives of Medical Research found that a diet rich in MUFAs from avocado reduced plasma total cholesterol and low-density lipoprotein cholesterol levels, while also decreasing plasma triacylglycerol levels 5.
- A systematic review and meta-analysis of cohort studies found that higher intakes of olive oil were associated with reduced risk of all-cause mortality, cardiovascular events, and stroke 3.
- A study published in Nutrition found that substituting high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet did not compromise weight loss and had beneficial effects on serum lipid concentrations and vascular function 6.
Key Findings
- Avocado oil and olive oil are good sources of MUFAs, which can help reduce the risk of cardiovascular disease 2, 3, 4, 5.
- Avocado oil has been shown to have beneficial effects on lipid profiles, including reducing plasma total cholesterol and low-density lipoprotein cholesterol levels 5.
- Olive oil has been associated with reduced risk of all-cause mortality, cardiovascular events, and stroke 3.
- Substituting avocado for mixed dietary fats during an energy-restricted diet can help with weight loss and improve serum lipid concentrations and vascular function 6.