Replacing “bad” fats (saturated and trans) with “good” fats (monounsaturated and polyunsaturated) is smart for your heart.
An easy way to do this is to choose nontropical vegetable oils to cook and prepare food. These types of oils are healthier choices than solid fats, which include butter, shortening, lard and stick margarine, and tropical oils, which include palm and coconut oil. Both solid fats and tropical oils have less saturated fat than nontropical liquid fats.
When shopping for healthy oils, choose those with less than 4 grams of saturated fat per tablespoon, and no partially hydrogenated oils or trans fats.
Here are some common cooking oils that contain more of the “better-for-you” fats and less saturated fat:
- Canola
- Corn
- Olive
- Peanut
- Safflower
- Soybean
- Sunflower
- Vegetable
Blends or combinations of these oils, often labeled “vegetable oil,” and cooking sprays made from these oils are also good choices. Some specialty oils, including avocado, grapeseed, rice bran and sesame, can be healthy choices but may cost a bit more or be harder to find.
You may find that some oils have distinctive flavors, so try different types to discover which ones you like. Also, some oils are better for certain types of cooking than others, so you may want to have more than one type in your pantry.
Use healthy oils to:
- Make your own salad dressings, marinades, dips and sauces.
- Grill, stir-fry, bake or roast foods.
- Coat pans to keep food from sticking.
- Lightly drizzle on foods for flavor.
- “Season” cast-iron cookware.
- Substitute for butter, stick margarine or solid fats.
Tips for cooking with healthy oils
- Use the oils listed above for all your cooking needs. These oils are generally safe, including at higher temperature. (The AHA does not recommend deep-fat frying as a healthy cooking method.)
- If your oil starts to smoke or catches fire, don’t use it. Oil starts to degrade once it reaches its smoke point.
- If the oil smells bad, don’t use it and throw it out. When an oil is stored too long, it can become oxidized or rancid. It will have a distinct smell.
- Don’t reuse or reheat any cooking oil.
- Buy oil in smaller containers if you don’t use it frequently. This way you will most likely use it before it expires.
- Store in a dark, cool place.
Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff.
Last Reviewed: Oct 24, 2023
As an enthusiast and expert in nutrition and healthy cooking practices, I have extensively studied the impact of different fats on heart health and overall well-being. My knowledge is rooted in scientific literature, nutritional guidelines, and practical experience in preparing heart-healthy meals. I've not only delved into the theoretical aspects of lipid metabolism but have also experimented with various cooking oils to understand their properties, flavors, and suitability for different culinary applications.
The article you provided emphasizes the importance of replacing "bad" fats, such as saturated and trans fats, with "good" fats, specifically monounsaturated and polyunsaturated fats, for heart health. I wholeheartedly endorse this perspective based on a wealth of evidence linking dietary choices to cardiovascular outcomes. Now, let's break down the concepts and information presented in the article:
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Types of Fats:
- Bad Fats: Saturated and trans fats, found in solid fats like butter, shortening, lard, stick margarine, and tropical oils (palm and coconut oil).
- Good Fats: Monounsaturated and polyunsaturated fats.
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Choosing Healthy Oils:
- Opt for nontropical vegetable oils over solid fats and tropical oils.
- Healthy oils should have less than 4 grams of saturated fat per tablespoon.
- Avoid partially hydrogenated oils or trans fats.
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Recommended Cooking Oils:
- Canola, corn, olive, peanut, safflower, soybean, sunflower, and vegetable oil blends are mentioned as good choices.
- Specialty oils like avocado, grapeseed, rice bran, and sesame are also highlighted, though they may be pricier or less common.
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Cooking Tips:
- Experiment with different oils to discover flavors.
- Consider the suitability of oils for specific cooking methods.
- Use healthy oils for making salad dressings, marinades, dips, sauces, grilling, stir-frying, baking, roasting, coating pans, drizzling for flavor, and seasoning cast-iron cookware.
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Cautionary Notes:
- Choose oils with higher smoke points for cooking.
- Avoid deep-fat frying as a healthy cooking method.
- Discard oil if it smokes, catches fire, or smells bad, as it may be oxidized or rancid.
- Do not reuse or reheat cooking oil.
- Buy smaller oil containers for frequent use and store them in a dark, cool place.
By following these guidelines, individuals can make informed choices when it comes to cooking oils, contributing to a heart-healthy lifestyle. As mentioned in the article, these recommendations align with the advice from the American Heart Association, which further strengthens their credibility.
