“Comparing the Best Cooking Oils”
When it comes to cooking with oils, paying attention to their smoke point (the temperature at which they begin to break down) is key. Olive Oil. Extra-virgin olive oil has a relatively low smoke point of 325°F to 375°F, so it’s best for sautéing over medium heat or used for dressing salads. It is not ideal for deep-frying. Olive oil is widely known as a heart-healthy cooking oil choice, but other oils can be fairly healthy too. Olive oil is regularly touted as a top health food and superior dietary fat. This is largely due to its high monounsaturated fatty acid content compared to saturated fats. Consuming monounsaturated fats can help lower your low-density lipoprotein (“bad” LDL) cholesterol, which may reduce the risk of cardiovascular disease and stroke. Extra-virgin olive oil also contains more than 30 phenolic compounds, which boast anti-inflammatory and blood vessel-expanding characteristics. Olive oil is known as a “healthy fat.” Olive oil consumption has links to weight loss and increases in overall longevity. Canola Oil. Having a diet that features canola oil as a primary cooking fat can result in lower total cholesterol levels. Canola is relatively versatile with its higher smoke point of 400°F.