Healthy cooking oils: Key types and usage tips

Selecting the right cooking oil involves considering both fat composition and smoke points. Nutritionist Sarah Anzlovar highlights oils rich in unsaturated fatty acids, such as monounsaturated fats found in olive and avocado oils, and polyunsaturated fats found in canola and safflower oils, noting their positive effects on heart health and inflammation.

Olive oil, particularly extra virgin varieties, is a staple of the Mediterranean diet due to its high polyphenol and vitamin E content. To maintain its stability, it is recommended to heat it gradually in a pan rather than pouring it into a preheated high-heat surface. For high-temperature cooking, avocado oil is a viable option due to its neutral flavor and high smoke point. Safflower oil, which is dominant in polyunsaturated fats, has been linked in studies to improvements in waist circumference and insulin resistance. Canola oil is also noted as a healthy option despite being frequently overlooked.