What Are The Healthiest Cooking Oils?

Healthy cooking oils contain a high percentage of monounsaturated and polyunsaturated fats, and a low or zero percentage of saturated and trans fats. Oils are not a food group, yet they provide essential fatty acids and vitamin E ,and may reduce your blood levels of total cholesterol and bad LDL cholesterol when replacing saturated fats and trans fats in your diet. Consult your nutritionist if you have any concerns about the use of cooking oils.

Olive Oil

Olive oil is among the most studied cooking oils. Olive oil is very high in monounsaturated fatty acids compared with other oils, and may lower your cholesterol levels and reduce your risk of heart disease. Olive oil may also reduce your risk of breast cancer. Research by scientists at Evanston Northwestern Healthcare Research Institute in Evanston, Illinois and published in "Annals of Oncology" in 2005 discovered that oleic acid, the primary monounsaturated fatty acid in olive oil, suppresses a gene that causes breast cancer. Olive oil is ideal for baking, but not for frying because it can burn at 375 degrees Fahrenheit or higher.

Canola Oil

Canola oil is a popular cooking oil, in part because it has a neutral taste that does not overtake the flavors from the foods that are being cooked. Canola oil contains monounsaturated fatty acids and an omega-3 fatty acid called alpha linolenic acid. Omega-3 fatty acids may reduce your risk of heart disease. Compared with other cooking oils, canola oil has the lowest amount of saturated fat. Canola oil may also reduce your risk of cancer. Research by scientists at North Dakota State University in Fargo and published in "Lipids" in 2010 discovered that canola oil suppresses cancer growth, reduces tumor sizes and may inhibit the growth of breast cancer cells.

Corn Oil

Corn oil is a healthy and flavorful cooking oil. Corn oil is high in polyunsaturated fatty acids with moderate amounts of monounsaturated fatty acids relative to other cooking oils. Corn oil contains essential fatty acids and vitamin E, and is a healthy alternative to the trans fats used to fry foods. The Corn Refiners Association says that corn oil has outstanding frying qualities with a high smoke point that makes it resistant to burning, smoking or discoloration.

Safflower Oil

Safflower oil has a neutral taste and does not smoke at most cooking temperatures. Safflower oil is safe for your heart since it contains the highest percentage of monounsaturated fat compared with other cooking oils. It is also very low in saturated fat. Research by scientists at The Ohio State University in Columbus and published in "Clinical Nutrition" in 2011 discovered that daily intake of safflower oil improves blood sugar and cholesterol levels and reduces the risk of diabetes-related complications such as cardiovascular disease.