The Healthiest Cooking Oils for Heart Health: Cold-Pressed Options Backed by Science

A healthy heart starts with a healthy diet, and one of the most important elements of that diet is the oil we use for cooking, frying, and seasoning. Not all oils are harmful, in fact, some contain healthy fats that can help lower bad cholesterol, reduce inflammation, and support better blood vessel function. Following is a look at some of the healthiest, most recommended oils according to current research.

Extra Virgin Olive Oil

The undisputed star of the Mediterranean diet, rich in monounsaturated fats and antioxidants called polyphenols. Numerous studies have linked daily consumption of olive oil with a reduced risk of heart and vascular diseases. It’s ideal for dressings, light frying, and baking.

Avocado Oil

Packed with monounsaturated fats, vitamin E, and antioxidants. It’s excellent for frying thanks to its high smoke point (the temperature at which oil begins to break down and smoke), making it more heat-stable. Its mild flavor makes it versatile, from cooked dishes to salads.

Flaxseed Oil

Extremely rich in ALA-type omega-3s. Best used in cold dishes like dressings, yogurt, or oatmeal, but not for cooking, as it oxidizes easily when heated. Supports inflammation reduction and helps maintain healthy blood pressure.

Sesame Oil

Known for its bold, nutty flavor, especially popular in Asian cuisine. Rich in lignans and natural antioxidants, suitable for light frying, steaming, and seasoning. Helps lower cholesterol and improves blood vessel elasticity.

Why Choose Cold-Pressed Oils?

Cold-pressed oils are considered higher quality and healthier than refined oils due to the gentle extraction process that preserves key nutrients.

Key Benefits of Cold-Pressed Oils:

1. Preserves Active Compounds
Cold-pressing is done at low temperatures (usually under 40°C/104°F), which helps retain:

• Natural antioxidants (like vitamin E and polyphenols)

• Essential fatty acids (omega-3 and omega-9)

• Phytosterols (which help reduce cholesterol levels)

2. Natural Flavor and Rich Aroma
As there's no high heat or harsh refining, cold-pressed oils retain the original aroma, color, and taste of their source- whether olives, sesame seeds, nuts, or seeds.

3. Higher Nutritional Value
These oils are easily absorbed, support heart health, strengthen the immune system, and contribute to hormonal balance. They offer high biological value- especially cold-pressed olive, flaxseed, and avocado oils.

4. Fewer Harmful Substances
Cold-pressing doesn’t involve high heat or chemicals (unlike industrial extraction), and no harmful byproducts or free radicals are created in the process.