Healthy Cooking Oils Guide

Healthy Cooking Oils Guide

Downloadable Cooking Oils Guide (coloured background)

Downloadable Cooking Oils Guide (white background)



– No oil is 100% immune to the heating process. Best practice is to avoid frying if you can.

– Instead of frying, choose to boil, stew or steam your food. Once cooked, you may add health-promoting oils to your food.

– Examples of healthy and antioxidant-filled oils to add to your food after cooking are virgin or extra virgin olive oil, coconut oil, avocado oil, and grapeseed oil.


Wise Practices



If you must fry:

– Fry with healthier (more stable) oils. (See below for suggestions).

– Fry minimally.

– Only use low heat when frying.

– Always use fresh oil instead of reusing the preheated oil.

– Avoid over-frying.

– Avoid deep-frying.

– Avoid high heat when frying.

– Avoid using common cooking oils such as corn oil, palm oil*, canola oil, sunflower oil, safflower oil or soybean oil.

– Avoid reusing the oil.

– Never heat the oil in an empty pot or pan. If your oil is smoking or you smell burnt or “heated” oil, you have gone too far.




 Healthier Choices

Harmful Oils (Avoid)

– Virgin or extra virgin olive oil

– Avocado oil

– Coconut oil

– Peanut oil *




– Corn oil

– Canola oil

– Sunflower oil

– Safflower oil

– Grapeseed oil

– Soybean oil

– Palm oil**

* Allergy alert for those with peanut allergy.

** Palm oil is a relatively healthy oil for cooking. However, the palm oil industry has been causing significant environmental damage such as alarming deforestation.


Would you like to know why? Check out our cooking oils article by clicking here for more details.

Access more health guidelines at Healthy Living Guides.

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Dr. Rasa Nikanjam, ND, BSC