What Oil Are You Cooking With? The Ultimate Guide to Healthy Oils

Everyone talks about eating healthy. Eat your vegetables. Choose lean meats. Cut back on sugar and salt. But almost nobody talks about this. What oil are you cooking with? Think about it. Every time you cook, you are using some kind of fat. Frying, roasting, grilling, salad dressings. It all involves oil. And oils have been used for thousands of years. For food, skin, hair, even teeth. But here is the problem. Not all oils are created equal. Some help your body. Some slowly wreck it. So today, I'm going to break down the top 10 healthiest oils. Which ones to eat, which ones to put on your body, and how to actually use them. Number 10. Grape seed oil. This is your neutral oil. If you don't want the oil to affect the flavor, this is what you use. It has a high smoke point, around 420 degrees. It's good for grilling, roasting, baking, and it also contains vitamin E and antioxidants. But here's the catch. It is high in omega 6 fats. Most people already get too many omega 6. So this is not something you want to overuse. On your skin though, this is a different story. It's very lightweight. It absorbs fast. It does not clog pores. And if you have acne prone skin, this is one of the best options. Number 9. Walnut oil. Let me ask you something. Have you ever noticed walnuts look like a brain? There's a reason people say that. Walnut oil is rich in omega 3s. It supports brain function, memory, and heart health. But it's not ideal to cook with because it has a low smoke point. So it's better used cold. You can use it on salads or drizzle it over food as a finishing oil. On your body, it absorbs quickly and it helps maintain your skin barrier. It's also good for hair because it adds shine and it reduces frizz. Number 8. Flax seed oil. This is one of the best sources of plant-based omega 3s. Your body can't make omega 3s, so you have to get them from food. Flax seed oil helps reduce inflammation and it can also lower your blood pressure. But here is the rule. You should never cook with it because the heat destroys it. So think of it as a raw oil. Smoothies, salads, or mixed into food after cooking. On your skin, it is excellent for dryness and irritation, especially for things like eczema. Number 7. Hemp oil. This one is interesting. It has a near perfect ratio of omega 6 to omega 3 fats. Most oils don't. This balance helps reduce inflammation and supports metabolic health. It also contains essential amino acids. Again, don't heat it up. Use it raw. On your body, it is deeply moisturizing and it's best used for acne, dryness, and skin repair. Number 6. Sesame oil. This has been used for thousands of years. For cooking, it handles heat very well. It contains antioxidants that help reduce inflammation and support heart health. But where it really stands out is traditional uses, like oil pulling. Swishing it in your mouth, studies show that it helps reduce plaque and gum issues. It's also used for massage. It penetrates deep, warm muscles and helps relax the body. Number 5. Macadamia nut oil. This one is underrated. It is extremely high in monounsaturated fats, even higher than olive oil. It is great for cooking because it handles heat very well and it helps with satiety. On your skin, this is where it gets interesting. It contains compounds found in young, healthy skin. As you age, you lose those. So this oil helps restore that balance. Number 4. Almond oil. It's simple and powerful. It has good fats and vitamin E. And it's also an anti-inflammatory. But most people use it for skin, since it's lightweight, gentle, and it absorbs well. It helps with dryness, scars, and fine lines. It's even safe for sensitive skin. Number 3. Avocado oil. If you cook at high heat, this is one of the best oils you can use. The smoke point is at around 520 degrees and it's very stable. It helps lower bad cholesterol and improves nutrient absorption. On your skin, it penetrates deeply. It's good for very dry skin and conditions like psoriasis. Number 2. Coconut oil. This one gets debated a lot. Yes, it is high in saturated fat, but most of it is MCTs. Your body processes those differently. MCTs can increase metabolism and support energy. It also has antimicrobial properties on your body. This is one of the most versatile oils. But if you are acne prone, test it first. And my number 1 oil is extra virgin olive oil. This is the standard. It's the most studied oil in the world. And it's loaded with antioxidants. It helps reduce inflammation and it supports heart health. Large studies show that it reduces the risk of heart attacks and strokes. So you look for cold pressed sources. Use it for low to medium heat or drizzle it over your food. On your body, it hydrates and protects your skin. Here are my final thoughts. Not all oils are equal. So use the right oil for the right purpose. Don't overuse oils. Don't overheat oils. Choose wisely and your body will benefit from those oils. And I have a question for you. Which oil are you using the most right now? There you have it. Your top 10 best oils. Whether it's for high heat cooking, dressings, moisturizing your skin, conditioning your hair, oil pulling, or massage, you've got an oil for each. I hope you enjoyed learning about oils. And if you did, please make sure to give us a like, share, comment, subscribe, and drop a recommendation if there's a health topic that you want me to cover next. Also, if you're interested, you can check out our Wellness Plus app for health tips videos from massage therapy, to yoga flows, to nutrition, and more. Thanks for watching and I'll see you next time. Bye. Welcome to Yoga Plus. Courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the Pose Library. Yoga Plus by Psyche Truth. Available on Google Play and the App Store. Join us for 14 and 30 day programs, hour long classes, and much more on our yoga app. Yoga Plus by Psyche Truth. It's free to download and features a variety of wellness content, including yoga, fitness, Pilates, guided meditations, and interviews with dozens of wellness experts.