If you have ever been concerned or confused about the type of oil you should be using, you are not alone. Cooking oils are not all created equal that’s for sure. Some perform better at higher temperatures and some can be more flavorful or more beneficial to your health than others.

Cooking oils are originated from a plant, animal or synthetic fat used in frying, sauteing, and other types of cooking methods. Cooking oils are fats that can have great benefits including enhancing nutrient absorption in the body, increasing flavor in foods and acting as a heat-conducting lubricant to prevent foods from sticking to pans. Let’s clear up some confusion and get you started with these six amazing oils.


Canola oil is a great oil to use in everyday cooking. It is pressed from a rapeseed plant. It has a higher smoke point and can be used safely for cooking at higher temperatures. The flavor is pretty neutral. Canola oil is low in saturated fat, and according to the American Heart Association, consuming moderate amounts of canola oil a day, may reduce the risk of heart disease. They contain significant amounts of phytosterols, which help reduce the absorption of cholesterol into the body. Canola oil may go bad in about a year, so be sure to smell it if you have it in stock for too long. This oil should be stored in a cool, dark place away from the stove-top and oven.


Corn oil is an oil commonly used for cooking. It is great for heart health because it is composed of mainly polyunsaturated fats (these fats help reduce the bad cholesterol in your blood) and low in saturated fat (consuming too many of these fats increase your risk of heart disease). This oil is great for deep frying because of it’s very high smoke point. It is also a budget-friendly oil to purchase.


Extra Virgin Olive Oil (EVOO) is unrefined cold-pressed olive oil. EVOO has more antioxidants, color, flavor and aroma compared to light olive oil and usually made within 24 hours of picking the olives. It does not go under a refining process with heat and chemicals. EVOO helps improve heart health with their healthy monounsaturated fats they provide. This oil has a low smoke point, so it is better for low temperature recipes and perfect for making delicious salad dressings and dips. If you do decide to use this oil for cooking, keep an eye on the stove top for safety.


Peanut oil is a nutrient-packed oil with heart healthy monounsaturated fats, vitamin E and phytosterols which help reduce LDL or “bad cholesterol” levels in the blood. It is cholesterol free, trans-fat free and low in saturated fats. Peanut oil has a nutty scent and strong flavor and can be used for high-heat cooking such as deep frying due to its high smoke point. Quick tip: If you are deep frying food, this is a healthier oil because it can be heated to a higher temperature than most oils resulting in a lower oil pick-up.


Sunflower oil is pressed from sunflower seeds. It’s low in saturated fats, and has omega-6 fatty acids which are beneficial for bone health and skin health. Sunflower oil has a high smoke point making it great for high heat cooking such as sauteing. It’s light flavor makes it an oil that can be used in many recipes. Unfortunately this oil turns rancid quickly. Be sure to store it in a cool place and use within a year.


Avocado oil is derived from the avocado fruit and is cold-pressed. This oil is very versatile and can be used in a variety of recipes with its neutral flavor. They are high in monounsaturated fats, great for heart health and has a high smoke point making it a great option for high-heat cooking like searing, roasting, and sauteing. Be sure to store this oil in a dark cool place.

So there it is! There are so many great oils out there for you to use in cooking. We hope you can give some of these oils a try.