The 6 Healthiest Oils & How to Best Use Them

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Vegetable oils are not the same. Here we take a look at some of the healthiest options and how to use them.

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The temperature at which an oil starts to break down into free fatty acids and glycerol is called the smoking point and it differs from oil to oil. Some oils are more stable than others, which make them more suitable for cooking. Unstable oils will oxidise causing the release of free radicals, which are responsible for inflammation and ageing in the body – those are better consumed raw. Here I show you how to make better use of the healthiest oils on the market:

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Macadamia Nut Oil: Best for Cooking

Macadamia nut oil has substantial anti-inflammatory properties, even more than olive oil.

It helps lower LDL levels and increases HDL. It’s also good for memory and full of antioxidants. With a relatively high smoke point, Macadamia nut oil is a stable oil good for cooking. Due to a low omega-6 fatty acid content, it will not go rancid too quickly. 

Avocado Oil: Best for Drizzling

Associated with the healthy Mediterranean diet, Avocado oil has an extremely high smoke point, which makes it perfect for cooking. Due to its high levels of monounsaturated fatty acids (MUFAS) avocado oil also helps to reduce harmful levels of inflammation in the body. The phytosterols in avocado oil may also help to lower total and LDL cholesterol levels.

Olive Oil: Best for a Dipping Sauce

Olive oil has been found to lower blood pressure as well as the harmful LDL cholesterol. It’s full of antioxidants such as carotenoids and polyphenolic compounds, which fight cell-damaging free radicals.

Olive oil is also high in omega-9 fatty acid which counts with many health benefits, including improving insulin sensitivity, which represents a lower chance of glucose remaining in the bloodstream and contributing to weight gain. Extra virgin olive oil can be combined with various types of vinegar and will be perfect on most salads. 

Sesame Oil: Best for a Great Marinade

Rich in calcium and magnesium, vital minerals for bone and heart health, sesame oil also contains omega-9 fatty acids, which enhance immunity, balance blood sugar levels and lower cholesterol. And the list of benefits goes on: sesame oil is anti-ageing, anti-hypertensive, anti-carcinogenic and rich in tryptophan, the amino-acid that produces a neurotransmitter known as serotonin, which makes you feel good and promotes satiety.

Coconut Oil: Best for Soups and Smoothies

Coconut oil is composed of medium chain fatty acids (MCFAs) that help the absorption of calcium and magnesium (vital for bone health) – they are soluble, easily digested by the body and play an important role in the healthy functioning of the thyroid gland. Coconut oil is solid at low temperatures, so is also good for making spreads and dips. 

Walnut Oil: Best for Salads 

Walnut oil is a good source of Vitamin B6, Magnesium, Zinc and Vitamin E. It assists in the formation of male and female sexual hormones and neurotransmitter production.

Its nutrients enhance immunity and blood sugar balance by aiding the pancreas to produce insulin. Walnut oil also helps to maintain healthy cholesterol ratios as well as healthy skin and hair. The only downside of walnut oil is the high cost: if prohibitive, one can enjoy sparingly on salads and vegetables.

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