List of 3 Best and 3 Worst Cooking Oils for Your Health

3 Best and 3 Worst Cooking Oils for Your Health

For many years, fat has earned a bad reputation. Associated, among other health problems, with overweight and obesity. But here an important nuance comes into play: this relationship has to do with saturated ones. Thus, several studies have shown that there are healthy fats present in cooking oils and that these should be consumed in a certain amount to ensure the proper functioning of all body organs.

Are all types of oil recommended?

One of the main sources of fat is the oils that are frequently used in cooking. The majority are of vegetable origin and, in minor cases, they are used as the animal (such as fish or liver). Do you want to know what they are?

Many people believe that the fact that oil is of plant origin implies that it is healthy. Nothing is further from reality. All cooking oils are good for health. The truth is that some are not recommended because they have undergone a process that takes away their properties.

Finally, we want to remind you of some recommendations when cooking with oil:

  • Reduce lower temperatures
  • Use less oil
  • Avoid reusing fried oils

And, above all, remember to recycle the oil in the corresponding containers to avoid contaminating the planet.

Read Also: Health Benefits Of Castor Oil, Coconut Oil, Almond Oil, and Olive Oil



The best cooking oils for health

Choose “good fats”, what are they?

At the time of going to the supermarket, the difference between saturated and unsaturated fats to choose the oils that contain the second. Although the former as those of animal origin as the greatest exponent, some vegetables are.

Within the category of unsaturated ones, which must be consumed, special care must be taken to contain omega 6. This type of acid belongs to polyunsaturated fats and is mostly in seeds, nuts, legumes, and natural fruits. Although in certain articles you can read that it is not recommended, it is not true. Omega 6 is one of the essential fatty acids, the same word says it. As our body cannot synthesize it, we must obtain it through the diet.

Cooking oils that do not harm your health are those that are composed of polyunsaturated and monounsaturated fats, or also known as “good fats.”

  1. Spanish olive oil

Without a doubt, it is the healthy oil number 1. It is a basic ingredient in the Mediterranean diet, characterized by being a monounsaturated fat with great benefits for cardiovascular health. The best that can be bought is one that is not refined since it is pressed at low levels of heat and this helps to conserve the lifelines that are good for health.

following are the health benefits of olive oil:

  • Raise HDL cholesterol levels (good)
  • Lowers LDL-C cholesterol (bad cholesterol)
  • It benefits the control of hypertension
  • Reduces the onset of thrombosis and prevents the onset of diabetes

You can read briefly about the health benefits of Spanish olive oil by clicking the link given below:

15 Proven Health Benefits Of Spanish Olive Oil



  1. Coconut oil

Although for many years it had a bad reputation for its high saturated fat content, it is very good oil. The majority of saturated fat it contains is of the type known as medium-chain triglycerides, which the body transforms into energy instead of storing it as body fat. This is what the Coconut Oil Organization says :

Thanks to its composition rich in medium-chain fatty acids, coconut oil is metaphorized directly into energy in the liver, so it is not easy to accumulate fat by its consumption but rather the opposite

It has antibiotic and antimicrobial properties that protect the body from different pathogens. Also, it is a source of energy for the brain and contributes to a healthy organism. Avoid overheating or mixing with other oils.

  1. Sesame oil

This oil of Asian origin is recognized as a source of monounsaturated fats. Its main benefits are attributed to its high content of antioxidants that are not destroyed by being subjected to heat. Also, it contains phosphatidylcholine, a nutrient related to good brain health.

The worst cooking oils for health

Most of the vegetable oils that are sold in the market at low prices are those that are composed of “bad fats”, also called saturated or trans fats. In short, the consumption of this type of oil has become one of the main causes of high cholesterol problems. What are these oils?

  1. Soybean oil

This type of oil, which appears frequently in processed foods,  is subjected to a hydrogenation process that aims to delay its expiration and keep the taste of food stable. This same process is responsible for converting this fat into unhealthy food. In order not to be considered a harmful oil, it must be of organic origin.

  1. Margarine

At first, it was thought that margarine was much better than butter because it was of vegetable origin. However, margarine not highly recommended because of its rich trans fats. To make the margarine, the fat is subjected to a hydrogenation process. Which is what makes it look fresh, creamy and with a pleasant flavor. This process makes this oil destructive to health, especially when subjected to high temperatures.

  1. Pork lard

This type of fat is one of the preferred oils in many kitchens in the world, due to the flavor it can give to meals. Despite this, it is one of the least recommended, since, like the previous ones. Pork lard rich in saturated fats that clog the arteries and raise cholesterol levels. Published By Healthzigzag.com

Read Also: What Is Garlic Oil? How Can You Use It To Get Maximum Health Benefits?

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About the Author: Usman Babar

A businessman by profession. blogger by luck. Love to write about Health and Fitness.

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