The Best Cooking Oils for Your Health

Which Cooking Oil is Best for Your Health?!

There is so much conflicting information out there it’s easy to get overwhelmed and give up! Don’t worry we didn’t! Also, oils are not the enemy! They are actually beneficial for your health, can help protect your heart and even help to loose weight! The secret is knowing when and how to use them!

Here is the short and sweet of it all.

A few things to consider when buying cooking oils:

  • “Good Fats” vs. “Bad Fats”.

  • What Makes Cooking Oil “Go Bad”.

  • The Extraction Process. (How to chose.)

  • Best High Heat & Low-Heat Cooking Oils.

Good Fats vs. Bad Fats.

Oils, even fats, are NOT the enemy. The trick is which kind of oils and fats to allow in to your diet. And the best part is, these “good fats”, can actually help to nurture your body and combat what ails you.

Good fats are broken down in the body in to lipids and are used in brain tissue, cell walls and hormones. They are necessary for neurological function and proper hormone development as well as for proper digestion and absorption of important nutrients. They help keep a healthy heart and vascular system as they help keep the ‘bad’ or dangerous form of cholesterol low, (this is called LDL cholesterol). Good fats are also necessary for good skin health, to keep inflammation down in the body, and more!

Bad Fats however, are what give ‘Fats’ a bad reputation in general. Bad fats can absolutely create havoc in the body, leading to clogged arteries, heart disease, high cholesterol, high blood pressure, high stored body fat, unhealthy skin, low energy, inflammation, and more. (If these issues are pressing now and you would like support, contact Angela to schedule your Holistic Health Consultation)

*** Avoid cooking with oils high in Poly-Unsaturated Fat (PUFA).

“Avoid food cooked in any oil over a 20% PUFA content: soy, canola, perilla, safflower, sunflower, corn, walnut oil, rice bran oil, and/or peanut oil. Ideally, choose oils that have a PUFA content of 10% or less for cooking… Avoid margarine and any oil that is hydrogenated, and any ‘vegetable’ oil.”

Kansas University Medical Center, Integrative Medicine “Healthy Cooking Oils”.



What Makes Good Cooking Oil “Go Bad”.

Overheating & Light… Yup, that’s right, even light! Here’s the scoop. When it comes to oils, oxidation is the enemy. Oxidation occurs when the oil is heated and oxygen is introduced. Some oils can be heated without becoming oxidized or turning “rancid” easily, but it takes a special kind of oil… Don’t worry. We will get there!

“When you cook with polyunsaturated vegetable oils (such as canola, corn, and soy oils), oxidized cholesterol is introduced into your system. As the oil is heated and mixed with oxygen, it goes rancid. Rancid oil is oxidized oil and should NOT be consumed—it leads directly to vascular disease.” –Dr. Mercola, “What oil should you be cooking with, and which should you avoid?”

PUFAs are easily oxidized by oxygen and heat, and form much higher amounts of toxic lipid peroxides than saturated or monounsaturated oils… Some oils, such as canola and perilla, are high in alpha linolenic acid, which when heated, can lead to the formation of carcinogens and mutagens. –Kansas University Medical Center, Integrative Medicine “Healthy Cooking Oils”.

*Please note: Oils with a ‘High Smoke Point’ does not refer to it being healthy us to cook with.

The Extraction Process. (How to chose.)

There are two ways to get the goods.

One, physically squeeze or press the oil out.

Two, use a heat intensive, chemical extraction process, which uses a petroleum derivative called Hexane.. Gross!

When buying Olive Oil have you ever noticed the words ‘cold-pressed’? If you haven’t yet, it’s time to start reading those labels. Cold pressed means exactly what the phrase implies. No high-heat cooking with petro-chemicals here… Typically, the cost of cold-pressed olive oil is close to, if not equal to the price of the chemically extracted oil. To us, this makes selecting “cold-pressed” oils a no brainer.

The Best High-Heat & Low-Heat Cooking Oils.

High Heat: (Organic) Virgin Coconut Oil

Low Heat: (Organic) Cold Pressed Olive Oil



What were you expecting?

A long overwhelming list of all the oils you’d typically find in your grocery store?

Sorry folks… We will not recommend ANYTHING to you that has not survived extensive scrutiny. And hey, when everything else in the world is complicated. Why not keep it simple?

Find a great source of these two oils and enjoy them, worry free!

To read our upcoming article on -No Heat- culinary oils and their amazing health benefits, sign up for our mailing list above!