Health Tips: Cooking Oils to Use and Avoid

Type: Virgin or unrefined

Best for: Medium-heat cooking, baking, or adding flavor

Benefits: Contains medium-chain triglycerides (MCTs) that may support metabolism; adds a subtle tropical flavor.

4. Flaxseed Oil

Type: Cold-pressed

Best for: Drizzling over salads, smoothies, or cold dishes

Benefits: High in omega-3 fatty acids, which support heart and brain health.

5. Sesame Oil

Type: Toasted or unrefined

Best for: Flavoring, stir-frying at medium heat

Benefits: Contains antioxidants and beneficial plant compounds; adds rich, nutty flavor.

Cooking Oils to Limit or Avoid
1. Vegetable Oils (Soybean, Corn, Canola)

Issue: Often highly processed and refined; high in omega-6 fats that may promote inflammation.

2. Margarine & Shortening

Issue: Typically contain trans fats, which increase the risk of heart disease.

3. Palm Oil (Refined)