Olive oil is rich in monounsaturated fats, which have been linked to heart health. It also contains antioxidants, such as polyphenols, which have anti-inflammatory properties. Extra virgin olive oil is the least processed and retains the highest levels of antioxidants.
Avocado oil is high in monounsaturated fats and low in saturated fats, making it a heart-healthy option. It also has a high smoke point, making it suitable for high-heat cooking methods like frying and roasting.
While coconut oil is high in saturated fats, it consists mainly of medium-chain triglycerides (MCTs), which are believed to have various health benefits, including improved cholesterol levels and increased fat burning. Coconut oil is best used in moderation and at lower temperatures due to its relatively low smoke point.
Canola oil is low in saturated fats and high in monounsaturated fats, making it a heart-healthy option. It also has a relatively high smoke point, making it suitable for cooking at moderate temperatures.
Sesame oil is rich in antioxidants and contains healthy fats, including monounsaturated and polyunsaturated fats. It has a nutty flavor and is often used in Asian cuisine for stir-frying and sautéing.
Sunflower oil is high in vitamin E and contains a balanced ratio of monounsaturated and polyunsaturated fats. It has a relatively high smoke point, making it suitable for cooking at higher temperatures.
Grapeseed oil is high in polyunsaturated fats and contains vitamin E and antioxidants. It has a light flavor and a high smoke point, making it suitable for frying, sautéing, and baking.
Walnut oil is rich in omega-3 fatty acids, which have been linked to heart health and brain function. It has a delicate nutty flavor and is best used in salad dressings or for drizzling over cooked dishes as it has a low smoke point.