​5 healthiest oils for cooking and how to use them right​

When it comes to cooking, oil does much more than just add flavor. It helps cook your food evenly, enhances taste, and can even be good for your health if you choose the right kind. Not all oils are created equal—some are better for high-heat cooking, while others shine when used cold, bringing extra nutrients like antioxidants and healthy fats. Virgin olive oil, for example, is not just a kitchen staple; it’s beneficial for heart health, helping to reduce blood pressure and prevent cardiovascular diseases due to its high content of monounsaturated fatty acids. Similarly, coconut oil, particularly virgin coconut oil, is packed with beneficial nutrients like vitamin E and polyphenols, which support skin and dental health. If you’ve been using the same oil for everything, it might be time to explore new options. The right oil can make your cooking healthier, tastier, and even a little more enjoyable. Let's explore some of the best options and how to use them effectively.

There’s a good reason why this oil is always a favourite. Extra virgin olive oil is packed with healthy fats and antioxidants, and it works well in everything from salad dressings to sauteed veggies. It has a slightly fruity flavour that can make even the simplest dishes feel a bit more special. Just avoid using it on very high heat—it’s best for medium cooking or as a finishing touch over roasted veggies, soups, or fresh bread.

If you love cooking with high heat, avocado oil is a great pick. It can handle the heat without breaking down, so it’s perfect for stir-fries, searing, or even deep frying. It has a clean, mild taste that won’t overpower your dishes. Plus, it’s full of healthy fats and vitamin E, so you get some extra nutrition while your food turns crispy and golden.

Coconut oil has a light, nutty smell and a mild sweetness that works well in many dishes. It’s especially nice in baking, curries, or recipes with a Southeast Asian touch. Though it’s higher in saturated fat, it also contains MCTs—fats that your body breaks down a bit differently and may give you a quick energy boost. Use it in moderation, and it can add a refreshing twist to your everyday meals—without much effort.

Sesame Oil
Toasted sesame oil is a flavour powerhouse. Just a little bit can take a noodle bowl, stir-fry, or dressing to the next level with its rich, savoury taste. It’s not great for high-heat cooking, but it’s perfect as a finishing touch. A small splash adds a bit of vitamin K, healthy fats, and an incredible aroma to any dish. It’san easy way to bring depth to your meals and make them feel restaurant-quality at home.

Toasted sesame oil is a flavour powerhouse. Just a little bit can take a noodle bowl, stir-fry, or dressing to the next level with its rich, savoury taste. It’s not great for high-heat cooking, but it’s perfect as a finishing touch. A small splash adds a bit of vitamin K, healthy fats, and an incredible aroma to any dish. It’san easy way to bring depth to your meals and make them feel restaurant-quality at home.

Mustard oil is full of flavour and a staple in many Indian kitchens—and it deserves more attention worldwide. It adds a distinct edge to dishes and works great for pickling, sauteing, or deep frying. When heated, the strong aroma softens into a warm, inviting scent. It’s also packed with omega-3 fatty acids, which are good for your heart. Plus, it's believed to help with circulation and digestion, making it both tasty and good for you.​