5 Best Healthy Cooking Oils, Plus Some You Should Definitely Avoid

In other words, using the wrong oil for your particular cooking technique will not only mess with the taste of your meal, but it will end up delivering a dose of pro-inflammatory compounds, which you definitely don't want.

When you're cooking with heat, you want to choose fats or oils that are stable and don't oxidize or go rancid easily. And this can be predicted, in part, by the types of fatty acids they contain.

In a nutshell: Oils with higher concentrations of saturated fats and monounsaturated fats are more stable and typically pretty good for high-heat cooking, while oils with a high concentration of polyunsaturated fats are more likely to be damaged when exposed to heat.

Now, on to some specific oils that make great cooking companions, according to LeVeque. Plus, their respective smoke points. Whether you're whipping up a stir-fry over medium heat or some roasted veggies at 450°F, there's something on this list for you:

For an oil that's higher in unsaturated fats, avocado oil has a surprisingly high smoke point, making it a smart cooking choice if you're scaling back on saturated fats. Avocado is comprised mostly of the monounsaturated fatty acid called oleic acid, which has potent anti-inflammatory properties and promotes heart health. It also contains lutein, a carotenoid that can improve eye health. It's super-high smoke point makes it acceptable for nearly all types of cooking.

Many people love cooking with butter for obvious reasons: flavor! But it has a relatively low smoke point at 300°F. When you remove its milk solids to create ghee, however, that smoke point jumps to a safe level for most cooking applications while retaining its amazing flavor. Bonus: It's lactose-free; contains vitamins A, E, and K2; and is rich in conjugated linoleic acid (CLA) and butyrate, which may help lower body fat and decrease inflammation. When possible, select grass-fed ghee, which contains a superior ratio of omega-3 to omega-6 fatty acids.

Algae oil is high in monounsaturated fats and low in saturated fats. It's a great option to add to the rotation if you're looking for a neutral-tasting high-heat oil, as it's incredibly versatile and a great option for cooking, baking, and salad dressings. The one downside: It tends to be a bit expensive. 

Like avocado oil, olive oil is high in the monounsaturated fat oleic acid, which is anti-inflammatory and promotes heart health. Extra-virgin olive oil (EVOO), specifically, is packed with polyphenol antioxidants as well, which are thought to contribute a range of benefits—however, EVOO is only suitable as a finishing oil and for low- to medium-heat cooking (think sautéing vegetables over medium heat), as it has a smoke point of 325 to 375°F. Refined olive oil, on the other hand, has a smoke point of 425°F but does not contain nearly as many beneficial polyphenol compounds. 

Coconut oil is mostly saturated fat, which makes it more stable, and it also contains medium-chain triglycerides (MCTs), a fat source that converts to energy more quickly. As an added benefit, coconut oil contains an antimicrobial compound called lauric acid, which has also been shown to have beneficial effects on cholesterol. Refined coconut oil has an even higher smoke point, but it's thought to lose many of its beneficial health effects. One important thing to note: Unrefined coconut oil imparts a distinct coconut flavor.

In addition to heating oil above its smoke point, another thing that can lead to oxidation and increase its pro-inflammatory effect is improper storage. So be sure to limit the exposure of all your cooking oils to light and air by storing them in a dark, cool place away from light and heat—away from the oven and off the countertop. Some experts, including Mark Hyman, M.D., recommend only purchasing the amount of oil you'll use within about two months to ensure it doesn't go rancid before you're done.

The problem: Many of these oils are extracted with high heat and/or chemical solvents, then "cleaned" with more chemicals to produce a flavorless oil with a high smoke point. The big downside: Heating the oil in this manner is thought to damage the essential fatty acids and reduce the number of antioxidants and vitamins in the end product. These oils also tend to be loaded with omega-6 polyunsaturated fats, which fuel the body's inflammation pathways if consumed in excess.

Unlike the oils in the section above (which many functional nutrition experts recommend avoiding in all circumstances), some oils are super healthy—they just shouldn't be heated due to their lower smoke point. Among some of the healthiest oils that are best reserved for salad dressings and finishing oils: almond oil, walnut oil, and flaxseed oil.