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What type of oil is the healthiest to cook?

Importance of choosing the correct oil for cooking

When preparing food, it is important to pay attention not only to the ingredients in the recipe but also to the type of oil that is chosen for cooking.

When we consume a lot of fats, especially saturated fats, which are found in animal products, we can have some damage to our health. For example, an increase in so-called bad cholesterol can occur, which can lead to weight gain, inflammation in the body, and heart problems. We need balance, and that goes for any food.

With so many options available on the market, it is difficult to know which is the healthiest type of oil. After all, each option offers both advantages and disadvantages. That is why we have prepared a list of different types of oil. Check and discover the most suitable versions for your kitchen.

Oils and their health properties

Sunflower oil

This oil is rich in vitamins and minerals important for the body. However, it is necessary to consume it in moderation, since its excess can obstruct blood vessels.

Canola oil

Artificially created, canola is high in omega-3s, a fat that promotes heart health. As it is a processed food, the advice is to reduce the amount used per day. 

Soy oil

This is the type of oil most used in South American kitchens. It is full of fatty acids, such as omegas 3 and 6, and vitamin E. When used in small amounts, it can be an ally in lowering cholesterol, preventing heart disease. It also helps improve the immune system and prevent osteoporosis. But excessive consumption or overheating of this oil (above 180ºC) can provoke a process of inflammation of the cells and increase the chances of diabetes and obesity.


It’s a great meal. But it has to be the real butter and not the margarine. Butter is a good source of vitamins and minerals. You just have to pay attention to the ingredient list of the product, because some versions have added sugar.

Olive oil

Another very interesting food for health. It contains unsaturated fats, that is, good fats: “It can increase the level of good cholesterol and decrease bad cholesterol. The only detail is that it cannot be subjected to high temperatures, since it can undergo oxidation and lose its nutrients,” says Carol.


This is a natural option and indicated by the nutritionist. Like other oils, it must be consumed in balance.

Coconut oil

Although it is rich in saturated fat, it can be used in very high-temperature preparations without oxidation. This makes it a great option for hot meals. In moderate amounts, it can be great for your health.

What do you think?

Written by Facundo Martinez


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