Healthy Fats and Oils I Use In My Kitchen

Are you confused about which fats and oils to cook with? Time to learn about healthy fats and oils and which ones have a high smoke point for cooking.  They are good for you in small quantities.

We learned about the need for this part of our diet in Healthy and Unhealthy Fats and Oils. But, it’s crucial that we choose the right fats and oils to cook with.Healthy Fats and Oils smoke point

Below I have listed the fats and oils I use in my kitchen after 35 years of research and hands-on experimentation.

Each has amazing health benefits and some don’t degrade during the cooking process.

Healthy Fats and Oils
Olive oil, a healthy staple in my kitchen.

1.  Extra-virgin olive oil

  • The best oil to use as a salad dressing.
  • Also good to pour a little on top of cooked grains or vegetables once they are on your plate.
  • Do not use for high-heat oven cooking. It has a low smoke point of 320°F and heat makes it susceptible to oxidative damage.
  • Extra light olive oil (highly processed oil) has a high smoke point of 468°F.
  • This is for sure one of the healthy fats and oils.

Olive oil has so many health benefits I include a little every day when I eat my salad. Learn more about the Health Benefits of Olive Oil.

Make sure you are purchasing the best olive oil as there are many that are not fully made from olives.
Learn About the Olive Oil Fraud

Which are the Best Olive Oils to Buy?

To be safe we have a list of brands we know to be real extra virgin olive oils and links if you wish to purchase online.  For many of us having it delivered to your door is the only easy sure way to do so.

Almond oil is very good to cook with.

2. Almond oil (refined)

  • The high smoke point of about 420°F.
  • Great for sautéing, stir-fries, baking, and also good in desserts because of its natural almond flavor.
  • The more unrefined the almond oil, the greater the almond taste.
  • For gourmet cooking, look for the more flavourful cold-pressed almond oil where it can be appreciated for its delicate, nutty flavor. It is best not to cook at high temperatures with it.
  • Almonds themselves have many health benefits. It is one of the few alkaline protein sources.

What I like about it is that it has a light, clean flavour that does not alter the taste of the foods I am using it to cook with. Learn more about the Benefits and Use Of Almond Oil

Here is one of the almond oils that I keep in my kitchen:

Spectrum Almond Oil Refined, 375 ml

  • High Heat
  • Specialty Oil

Sweet Almond Oil, 100% Organic and Pure. Highest Quality USDA Organic Cold Pressed. 8 oz. Best Carrier Oil for Aromatherapy. Natural Massage Oil. Moisturizing & Organic Skin Care for DIY Beauty Care.

Healthy Fats and Oils
Coconut oil, once thought to be unhealthy saturated fat, is now known for its many health benefits.

3.  Coconut Oil Extra Virgin:

  • Unrefined coconut oil (which you definitely want for health benefits) melts at 76°F and smokes at 350°F.  It is is not good for very high-temperature frying but good for lower temperature sautéing.
  • Great in soups, stews, curries, and very light heat stir-fries.
  • Wonderful for baking cookies, cakes and pies, and chocolate making.
  • Simply add a spoonful on top of your porridge instead of butter, or on your potatoes or vegetables.

It is slow to oxidize so is resistant to rancidity.  It will last up to two years due to its high saturated fat content. It is best stored in the solid form below 76°F.

Coconut oil is one of the healthy fats and oils.

Make sure you buy organic unrefined coconut oil as many commercial coconut oils are refined, bleached, and deodorized containing chemicals.

This is my favorite: Kirkland Signature Cold Pressed Unrefined Organic Virgin Coconut Oil, 84 Ounce:

  • Cold Pressed Unrefined Coconut Oil 84 FL OZ
  • USDA Organic
Healthy Fats and Oils smoke point
Sesame oil is very high in anti-oxidants.

4.  Sesame Oil

  • Sesame oil may be the oldest condiment on earth. It has a strong taste, so I often use it in oriental dishes.
  • The smoke point ranges from 350 – 450°F
  • Light sesame oil has a high smoke point and is suitable for deep-frying, while dark sesame oil often used in Asian cuisine (from roasted sesame seeds) has a lower smoke point and is unsuitable for deep-frying but good for light stir frying, or for making an omelet.

It is revered in the Ayurvedic tradition as having potent medicinal powers.   Learn more:  17 Benefits of Sesame Oil.

I use this Sesame OilKevala Organic Sesame Oil, 128 Fluid Ounce 

  • USDA Organic Sesame Oil
  • Unrefined, Cold-Pressed, Extra Virgin
  • Convenient gallon BPA-free plastic container
  • A great alternative for cooking and sauteing
  • Perfect for Ayurvedic and massage purposes

This ORGANIC SESAME OIL is also great, 100% Pure / Undiluted / Cold Pressed. 2oz -60 ml. For Face, Hair, and Body.
A Little Goes a Long Way, Absorbs Quickly, Not Greasy, Unscented, Chemical Free, Not tested on animals and it does not contain any preservatives.

Healthy fat and oil smoke point
Avocado oil has a very high smoke point of 500°F!

The Highest Smoke Point Oil 

Avocado oil has many benefits — but for cost reasons — I don’t keep it in my kitchen all the time.

5. Avocado Oil

  • Very high smoke point of 500°F!  It can withstand the heat and is full of healthy fats.
  • Great for sautéing, stir-fries, frying, baking — and great in dressings too.
  • It’s expensive.

Chosen Foods 100% Avocado Cooking Oil, 1L Bottle (33.8fl)

  • Cold-pressed and naturally refined.
  • Non-GMO verified.

The Lowest Smoke Point Oil to Never Cook With

flax seed oil
Due to its stronger taste and tendency to spoil, I mostly use flax oil as a supplement.

6. Flaxseed Oil

  • Never cook with flaxseed oil. It has a very low smoke point of 225°F.
  • You can use a little in salad dressing or pour it on your grain or vegetables that are already cooked to get the essential fatty acids. Learn about where the oil comes from: Flaxseed is Full of Many Health Benefits and Uses

The Fat That is Good to Cook with But Not for Strict Vegans

7.  Ghee

Ghee is a purified form of clarified butter used as cooking oil throughout India. It has been purified of all moisture and solids so it can be used at higher temperature and is much more resistant to becoming rancid than clarified butter.

  • ‘Highish’ smoke point between 410 – 485°F depending on the purity of the ghee.
  • Great in soups, stews, curries, very light heat stir-fries.

I use this when making curry dinners and my favourite popcorn treat Curried Popcorn.  Read all about the Health Benefits of Ghee.

Grassfed Organic Ghee: 

  • Gourmet quality – Made from non-homogenized cow’s milk from springtime thru the fall.
  • Packed in non-leaching PET plastic container and lid that are BPA free. Search B009P1995W Amazon for the same product packed in a glass container.
  • Pure Indian Foods was the first ghee brand to receive the Whole30 Approved seal in 2011.

How Much Oil To Use? Warning!

Oil is essential in our diet and now about the healthy fats and oils.

I even use it in my specialized diets and detoxes.

That being said, oil is a fat and too much can make you fat. One tablespoon contains 120 fat calories. Therefore:

I include just enough to get the health benefits or the necessary cooking effect.

  • I use the minimum I can in my healthy baking and even in my healthy chocolate.
  • I lighten many of my salad dressings simply by adding water to the recipe.


You can also learn how to plan and prepare super healthy meals with my
2-5-30 Healthy Diet Online Courses.

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9 thoughts on “Healthy Fats and Oils I Use In My Kitchen”

    1. Properties: RICE BRAN OIL – the best for cooking and in salad preparations
      ✅Healthy non-gmo cooking oil
      ✅Won’t turn black while frying
      ✅Has a neutral taste
      ✅Contains good fats
      ✅Heart friendly
      ✅Has a High Smoke Point
      ✅Less oily
      ✅Rich in Vitamin E
      Health Benefits of Rice Bran Oil:
      ⚕Helps lower cholesterol
      ⚕Helps decrease cholesterol absorption
      ⚕Increases cholesterol elimination
      ⚕Prevents menopausal issues
      ⚕Prevents cancer
      ⚕Delays aging
      ⚕Boosts immune system
      ⚕Improves skin health
      ⚕Increases cognitive strength
      ⚕Protects heart health
      ⚕Prevents allergic reactions
      ⚕Promotes weight loss

  1. What about grape seed oil…does that have a high smoke point therefore making it a good oil for higher heat cooking?

    1. Katie, back in the 70’s and 80’s I used grapeseed oil to cook with all of the time and do not now for good reason.
      Grapeseed oil does have a moderately higher smoke point than olive oil so it can be used for cooking and it does have 0 trans fats, no cholesterol and lots of vitamin E.
      BUT because grape seeds don’t contain much oil, they need high-tech machinery and/or chemical solvents to extract the oil from the seeds. Also, grapeseed oil has the highest amount of Polyunsaturated fats (is over 70% omega-6) that the body cannot handle a lot of. I prefer to use coconut oil, almond oil or ghee.

  2. My 5 lipids are:
    (1) Wheat germ oil.
    (2) Cod liver oil
    (3) Extra virgin olive oil.
    (4) Safflower oil
    (5) Macadamia nut oil.

    Keep the safflower oil to under 1 Tbsp./day due to its omega 6s. Great source of linoleic acid.

  3. I use the unrefined coconut oil to remove my makeup… especially the eyes, and as a moisturizer. It works great plus you don’t have to use a lot.

  4. I love oven roasted vegetables. What oil would you recommend fo use? I usually roast @375 degrees.

  5. Cathy, read the degrees for each oil above and you will find that coconut oil and almond oil have high smoke points. You may want to lower your temp to use another oil of your choice…..see above.

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