Which Cooking Oil Is Healthiest? Experts Weigh in on Olive Oil, Seed Oils, and Animal Fats

Olive oil, seed oils, vegetable oil, and beef tallow are all commonly used in the kitchen—but which is actually the healthiest? In today's Health Minute, Mandy Gaither explores how to choose the best cooking oil for your health.

Animal fats and butter were once staples in home cooking. But over time, links between saturated fats and heart disease shifted public opinion—and cooking habits.

“I think that’s what really prompted the desire and the need to find other ways of cooking foods,” said Dr. Sanjay Gupta.

Recently, seed oils like canola and grapeseed oil have drawn scrutiny. While the American Heart Association sees no major reason to avoid them, other experts argue they are too heavily processed and could promote inflammation—especially when heated to high temperatures.

“It’s really that pro-inflammatory state that people are most concerned about,” Gupta noted.

So how do you know which oil to use? Gupta says the best choice often depends on your individual health risks. If you have a family history of heart disease, for instance, limiting saturated fats is key.

As a general rule, Gupta recommends plant-based oils with strong health records, such as olive oil and avocado oil. Among seed oils, canola oil may be a better choice than corn oil.

Bottom line: do your research and consider your personal health needs when choosing what to cook with.

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