The Truth About Oils: Which Ones to Use and Which to Avoid

When it comes to nutrition and wellness, oils are often a confusing topic. With so many options on the market—olive oil, coconut oil, avocado oil, canola oil, seed oils—it’s natural to wonder: Which oils are actually good for me? And just as importantly, which oils should I avoid for my health and longevity?

The truth is, not all oils are created equal. Some support your body, brain, and hormones beautifully, while others can contribute to inflammation, chronic disease, and premature aging. Let’s break it down.

Why Oils Matter for Your Health

Fats and oils are an essential part of the diet. They:

• Provide energy

• Support hormone production

• Help absorb fat-soluble vitamins (A, D, E, and K)

• Nourish brain health (your brain is nearly 60% fat!)

• Protect your heart when you choose the right types

But the quality of oil matters. Oils can either be anti-inflammatory (healing and protective) or pro-inflammatory (damaging and disease-promoting).

The Best Oils for Health & Wellness

These oils are nutrient-rich, anti-inflammatory, and stable for cooking or finishing dishes.

1. Extra Virgin Olive Oil (EVOO)

• Why it’s the best: Rich in monounsaturated fats and antioxidants, especially polyphenols.

• Benefits: Protects heart health, lowers inflammation, supports brain function, and may even increase longevity.

• Best use: Drizzle over salads, roasted veggies, or cooked grains. Use for low to medium heat cooking.

2. Avocado Oil

• Why it’s great: Similar to olive oil, with a high smoke point (good for cooking).

• Benefits: Heart-healthy monounsaturated fats, vitamin E, and antioxidants.

• Best use: Sautéing, roasting, grilling, or drizzling over dishes.

3. Coconut Oil (in moderation)

• Why it’s unique: Contains medium-chain triglycerides (MCTs), which can be quickly used for energy.

• Benefits: Supports metabolism and gut health, antimicrobial properties.

• Best use: Baking, stir-fries, or occasional cooking. Not for daily overuse since it’s high in saturated fat.

4. Nut Oils (Walnut, Macadamia, Almond, Hazelnut)

• Why they’re beneficial: Provide omega-3s (especially walnut oil) and antioxidants.

• Best use: Finishing oils—drizzle on salads, grain bowls, or vegetables. Not for cooking since they’re delicate.

5. Cold-Pressed Seed Oils (Flaxseed, Hemp, Chia)

• Why they’re valuable: Excellent sources of plant-based omega-3s (ALA).

• Best use: Smoothies, salads, or drizzled on food. Never cook with them, as heat destroys their delicate fats.

Oils to Limit or Avoid

Not all oils are created equal. Some are nourishing and protective, while others are overly processed and can quietly harm your health when eaten regularly.

1. Refined Seed Oils (Industrial Vegetable Oils)

Examples: soybean oil, corn oil, cottonseed oil, canola oil (refined), sunflower oil (refined), safflower oil, grapeseed oil.

• Why they’re problematic:

  
  

  • Extracted in factories using high heat and chemical solvents.

  • Processing strips away nutrients and creates unstable fats that oxidize easily.

  • Very high in omega-6 fatty acids. While omega-6 is not bad in small amounts, most modern diets contain far too much, throwing off the omega-6 to omega-3 balance. This imbalance fuels chronic inflammation, linked to heart disease, diabetes, autoimmune issues, and aging.

  
  

• Where they hide: Processed snacks, baked goods, salad dressings, condiments, fast food, fried foods.

Tip: Always check labels. If you see “soybean oil” or “canola oil” at the top of an ingredient list, put it back.

2. Partially Hydrogenated Oils (Trans Fats)

Examples: margarine, shortening, some pie crusts, donuts, cookies, frozen pizzas, microwave popcorn, non-dairy creamers, fried fast foods (especially when cooked in reused oils).

• Why they’re dangerous:

  
  

  • Man-made fats created by adding hydrogen to oils to make them solid.

  • Raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol.

  • Strongly linked to heart disease, stroke, obesity, diabetes, and inflammation.

  
  

• Where they hide: Though banned in many places, small amounts may still sneak into imported goods, processed foods, or restaurant fried foods.

Tip: Even if a label says “0g trans fat,” double-check the ingredients. If you see partially hydrogenated oil, avoid it.

3. Repeatedly Heated Oils

• Why avoid them: When oils (especially refined seed oils) are heated over and over, as in deep fryers, they break down into toxic compounds that damage cells, promote free radicals, and trigger inflammation.

• Where they hide: Fried fast foods, doughnuts, and restaurant deep fryers.

Are All Seed Oils Bad?

This is a common question. The answer: not all seed oils are bad.

• Refined, industrial seed oils (like soybean, corn, refined sunflower, and safflower) are best avoided because they’re highly processed and overconsumed.

• Cold-pressed seed oils (like flaxseed, hemp, chia) are actually beneficial when used raw, as they’re rich in omega-3s and antioxidants.

Think of it this way: flax oil on your salad is healing. Soybean oil in your fries? Not so much.

Choosing the Right Oil for Cooking

One important factor is smoke point—the temperature at which oil starts to burn and release harmful compounds.

• Best for high heat: Avocado oil, refined coconut oil.

• Best for medium heat: Extra virgin olive oil, sesame oil.

• Best raw or low heat: Flaxseed, walnut, hemp, chia.

Practical Tips for Using Oils

1. Quality over quantity: Choose cold-pressed, organic, unrefined oils when possible.

2. Rotate your oils: Use a mix to get a variety of nutrients and avoid overreliance on one type.

3. Ditch the processed oils: Cook at home with clean oils instead of relying on packaged or fast foods.

4. Store wisely: Keep oils in a cool, dark place to prevent oxidation.

Final Thoughts

Oils can either fuel your health or work against it. The best oils—like extra virgin olive oil, avocado oil, and certain nut and seed oils—provide powerful antioxidants and healthy fats that protect your heart, brain, and overall vitality. On the other hand, processed seed oils, trans fats, and repeatedly heated oils can increase inflammation and disease risk, and are best minimized or avoided altogether.

Think of oils as medicine for your body. Choosing the right ones is one of the simplest and most impactful steps you can take toward a healthier, longer life.

When in doubt: keep it simple. Cook with avocado or olive oil, use coconut oil in moderation, and save delicate nut and seed oils for finishing touches. Your body will thank you.