The healthiest type is extra-virgin olive oil (EVOO). It can help lower your blood pressure and fight inflammation. It lowers your risk of heart disease by improving the health of your blood vessels and preventing blood clots.
This is considered one of the healthiest edible oils as it has low amount of saturated fats and a high amount of monounsaturated fat and polyunsaturated fatty acids, which are good for health.
This type of oil has less than 7% saturated fats, is high in monounsaturated fats, and has a beneficial omega-3 fatty acid profile (which has well-established heart health benefits). It is also recognized by many health professional organizations.
This is well suited for higher heat cooking, with a smoke point of 271.11oC. Avocado is relatively flavorless, so it works well for all different types of cuisines, as well as baked goods. Like olive oil, look for avocado oil that is cold-pressed and stored in a dark-colored, glass container.
What oils to avoid
If there are healthy oils, it follows that there are also unhealthy oils. Oils that are genetically modified and unstable are immediately on this list. That includes peanut oil, corn oil, and soybean oil. Still, it actually depends too on what research you find because while some praise coconut oil’s benefits, others argue that it is mostly saturated fat, which raises LDL cholesterol. That’s bad for your heart. Coconut oil also has almost no vitamins and minerals.