{"id":5637,"date":"2025-04-30T12:00:19","date_gmt":"2025-04-30T12:00:19","guid":{"rendered":"https:\/\/ipp-news.com\/?p=5637"},"modified":"2025-04-30T12:00:19","modified_gmt":"2025-04-30T12:00:19","slug":"7-common-cooking-oils-ranked-by-health-what-you-should-really-be-using","status":"publish","type":"post","link":"https:\/\/ipp-news.com\/?p=5637","title":{"rendered":"7 common cooking oils ranked by health \u2014 what you should really be using"},"content":{"rendered":"<div>We often focus on what we cook, but how we cook it\u00a0especially the oil we use,\u00a0plays a massive role in our health.<\/p>\n<p>With grocery shelves stacked with options like canola, olive, avocado, and coconut oil, it&#8217;s easy to get confused.<\/p>\n<p>Some are rich in heart-healthy fats, while others break down into harmful compounds when exposed to heat.<\/p>\n<p>Backed by nutrition science, here\u2019s a ranked breakdown of the most popular cooking oils, from healthiest to those you might want to use sparingly.<\/p>\n<p>1. Extra Virgin Olive Oil (EVOO) \u2013 Best All-Rounder<\/p>\n<p>Why it\u2019s great: Rich in monounsaturated fats and powerful antioxidants like oleocanthal.<br \/>\nScience says: Numerous studies, including from The New England Journal of Medicine, link EVOO to reduced risk of heart disease and stroke.<br \/>\nBest use: Low to medium-heat cooking, salad dressings, drizzling.<\/p>\n<p>2. Avocado Oil \u2013 Best for High Heat<\/p>\n<p>Why it\u2019s great: High smoke point (up to 520\u00b0F), loaded with oleic acid and vitamin E.<br \/>\nScience says: A 2019 review in Molecules suggests avocado oil reduces inflammation and helps regulate blood pressure.<br \/>\nBest use: Grilling, roasting, searing.<\/p>\n<p>3. Walnut Oil \u2013 Best for Brain Health<\/p>\n<p>Why it\u2019s great: High in omega-3 ALA (alpha-linolenic acid), which supports cognitive function.<br \/>\nScience says: Research in Nutrients journal shows regular walnut oil intake may improve memory and reduce age-related cognitive decline.<br \/>\nBest use: Cold dishes, dips, and salad dressings (not heat-stable).<\/p>\n<p>4. Canola Oil \u2013 Controversial but Balanced<\/p>\n<p>Why it\u2019s great: Low in saturated fat and affordable; contains omega-3s.<br \/>\nScience says: While some criticize refined versions, studies like those from Harvard Health say moderate use is safe and heart-healthy.<br \/>\nBest use: Baking, saut\u00e9ing, stir-frying (choose cold-pressed if possible).<\/p>\n<p>5. Sesame Oil \u2013 Best for Flavour and Antioxidants<\/p>\n<p>Why it\u2019s great: Contains sesamol and sesamin, antioxidants that may help fight free radical damage.<br \/>\nScience says: A study in Journal of Medicinal Food found sesame oil consumption reduced LDL cholesterol and improved HDL.<br \/>\nBest use: Asian dishes, marinades, or finishing oil.<\/p>\n<p>6. Coconut Oil \u2013 Use in Moderation<\/p>\n<p>Why it\u2019s tricky: High in saturated fats (~90%), which can raise LDL (bad) cholesterol.<br \/>\nScience says: The American Heart Association advises limited use, but it may raise HDL (good) cholesterol too.<br \/>\nBest use: Occasional baking or in plant-based recipes that call for it.<\/p>\n<p>7. Vegetable Oil Blends \u2013 Proceed with Caution<\/p>\n<p>Why it\u2019s last: Often highly refined, stripped of nutrients, and may contain trans fats.<br \/>\nScience says: Regular consumption of processed oils has been linked to increased inflammation, according to The BMJ.<br \/>\nBest use: If possible, replace with healthier alternatives.<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>We often focus on what we cook, but how we cook it\u00a0especially the oil we use,\u00a0plays a massive role in our health. With grocery shelves stacked with options like canola, olive, avocado, and coconut oil, it&#8217;s easy to get confused. Some are rich in heart-healthy fats, while others break down into harmful compounds when exposed [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-5637","post","type-post","status-publish","format-standard","hentry","category-english-news"],"_links":{"self":[{"href":"https:\/\/ipp-news.com\/index.php?rest_route=\/wp\/v2\/posts\/5637","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ipp-news.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ipp-news.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ipp-news.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ipp-news.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5637"}],"version-history":[{"count":0,"href":"https:\/\/ipp-news.com\/index.php?rest_route=\/wp\/v2\/posts\/5637\/revisions"}],"wp:attachment":[{"href":"https:\/\/ipp-news.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ipp-news.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ipp-news.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}