{"id":6112,"date":"2016-05-19T15:06:08","date_gmt":"2016-05-19T19:06:08","guid":{"rendered":"https:\/\/blog-well.ca?p=6112"},"modified":"2026-07-03T13:50:43","modified_gmt":"2026-07-03T17:50:43","slug":"healthy-cooking-oil-101","status":"publish","type":"post","link":"https:\/\/well.ca\/blog\/healthy-cooking-oil-101\/","title":{"rendered":"Healthy Cooking Oils 101"},"content":{"rendered":"

[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text]Choosing the right healthy oils for cooking and baking is an essential part of stocking your healthy pantry. When you\u2019re deciding which oils to use, try to stick to \u201cgood fat\u201d oils (think olive oil instead of butter). They\u2019re full of unsaturated fats, which help to maintain healthy cholesterol levels and lower your heart disease risk.<\/p>\n

Luckily, there are tons of healthy oils on the market right now, so it\u2019s easy to find the perfect ones for every dish. Here’s the lowdown on some of our\u00a0favourite healthy\u00a0cooking oils.<\/p>\n

\"shutterstock_253044214\"
\n1.\u00a0Extra Virgin Olive Oil<\/a><\/h4>\n

Extra virgin olive oil is a pure, premium oil that\u2019s high in heart-healthy fats and has a light, smooth flavour that\u2019s perfect for a wide range of dishes. It has a low smoke point (the temperature at which an oil starts to burn and break down) than many other oils, so it\u2019s ideal for dressings, drizzling, sauces, marinades, and low-heat cooking.<\/p>\n

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\n2.\u00a0Avocado\u00a0Oil<\/a><\/h4>\n

Heart-healthy and loaded with omega fatty acids, avocado oil has one of the highest smoke points found in any cooking oil. Because of it\u2019s high smoke point and smooth, delicate flavour, it\u2019s a great option for everything from salad dressings and marinades to baking, frying, and even broiling.<\/p>\n

\"shutterstock_285666155\"<\/p>\n

3.\u00a0Coconut<\/a>\u00a0Oil<\/a>
\n<\/strong><\/h4>\n

Coconut oil is unique because it\u2019s rich in lauric acid, a rare medium-chain fatty acid that supports healthy metabolism and may help to improve energy levels and maintain a healthy weight. Coconut oil has a high smoke point and a light, subtle taste that\u2019s ideal for frying, baking, and even making stovetop popcorn.<\/p>\n

\"shutterstock_321708806\"<\/p>\n

4.\u00a0Sesame\u00a0Oil<\/a><\/h4>\n

Made from antioxidant rich sesame seeds, sesame oil is known for it\u2019s distinctive flavour. It\u2019s perfect for dressings and marinades and a must-have for Asian cooking.<\/p>\n

\"shutterstock_189922091\"
\n5.\u00a0Grapeseed Oil
\n<\/a><\/h4>\n

Full of heart-healthy fats, grapeseed has a light, subtle flavour and a high smoke point that makes it ideal for everything from vinaigrettes to cooking and frying. It\u2019s a great alternative to olive oil for high heat cooking.<\/p>\n

\"shutterstock_217894285\"<\/p>\n

6.\u00a0Peanut Oil
\n<\/a><\/h4>\n

This heart-healthy oil has a delicious roasted peanut scent and a high smoke point that makes it ideal for stir frys and other fried or high heat dishes.<\/p>\n

\"shutterstock_288272501\"
\n7.\u00a0Hemp Oil<\/a><\/h4>\n

Hemp oil is a great source of essential fatty acids. It\u2019s low smoke point and light flavour makes it a great base for salad dressings and welcome addition to juices, smoothies, soups, and sauces.<\/p>\n

\"shutterstock_112318868\"
\n8.\u00a0Walnut Oil<\/a><\/h4>\n

Walnut oil is loaded with Omega 3 and antioxidants, as well as heart-healthy polyunsaturated fats. It\u2019s great for medium-high heat cooking and baking and has a rich, nutty flavour that\u2019s perfect for salad dressings, pasta, grilled meats and fish, and even baked pastries and cakes.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"

[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text]Choosing the right healthy oils for cooking and baking is an essential part of stocking your healthy pantry. When you\u2019re deciding which oils to use, try to stick to \u201cgood fat\u201d oils (think olive oil instead of butter). They\u2019re full of unsaturated fats, which help to maintain healthy […]<\/p>\n","protected":false},"author":46,"featured_media":6190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"cybocfi_hide_featured_image":"","footnotes":""},"categories":[41],"tags":[],"class_list":["post-6112","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food"],"yoast_head":"\nHealthy Cooking Oils 101 - WellBeing by Well.ca<\/title>\n<meta name=\"description\" content=\"Get the lowdown on our favourite healthy cooking oils.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/well.ca\/blog\/healthy-cooking-oil-101\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Cooking Oils 101 - 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