Key Takeaways:

• Oils rich in unsaturated fats can support overall wellness when used instead of solid fats like butter or shortening.

• Every oil has a different smoke point, and matching it to your cooking method keeps food safe, stable, and flavorful.

• Freshness matters, so store oils in cool, dark spaces and use them within a few months for the best taste and benefits.

At Dose, we think the little things you do every day matter, especially in the kitchen. The oil you cook with might not seem like a big deal, but it plays a key role in how your food tastes, how it cooks, and how your body feels afterward.

The trick is knowing which oils can withstand the heat, which are best suited for dressings, and which deserve the spotlight on your counter. Not sure where to start? We've got you covered.

Why Do Healthy Cooking Oils Matter?

Cooking oils aren’t just a way to keep food from sticking to the pan — they actually change what ends up on your plate and how your body uses it. 

The right oil can help you absorb nutrients more effectively, keep meals satisfying, and even influence how certain vitamins get delivered to your system. Oils rich in unsaturated fats can support overall heart and liver wellness when used in place of solid fats like butter or shortening.

Another big reason to care? Heat. Each oil reacts differently when exposed to high temperatures. Some stay stable, keeping their structure (and flavor) intact, while others can start to break down and lose their benefits. Choosing an oil with the right smoke point for what you’re cooking keeps your meals flavorful and safe.

Freshness matters, too. Oils are sensitive to air, light, and time. When they oxidize, they can develop odd flavors or lose some of their natural compounds. That’s why it’s worth paying attention to how long a bottle’s been open or whether you’re storing it near the stove (guilty).

Which Healthy Oils Are Best?

You’ve got the scoop on why healthy oils matter, now let’s talk about which ones are worth stocking. There are dozens of choices out there, but a few consistently stand out for their balance of flavor, heat stability, and everyday practicality.

Extra Virgin Olive Oil (EVOO)

EVOO is the one oil you’ll reach for almost without thinking… and that’s a good thing. 

It’s full of flavor, stable enough for everyday cooking, and adds that subtle, rich finish you can taste in restaurant food. It does best with medium heat (below about 400°F), which means sautéing, roasting, or baking where you want crisp edges but not smoke.

Try it for tossing cooked grains, finishing a pan of roasted mushrooms, or drizzling over soup instead of butter. The hack is freshness: oxygen and light are olive oil’s biggest enemies. 

Keep it in a dark bottle, away from your stove, and use it within a few months for that smooth, peppery hit EVOO is known for.

Avocado Oil

If olive oil is classic, avocado oil is its easy-going cousin. It has a high smoke point (around 500°F), meaning you can crank up the heat without worry. 

It’s ideal for searing protein, roasting root vegetables, or getting that golden crust on anything from tofu to salmon. Its buttery taste is light enough that it doesn’t fight with seasonings or marinades.

For everyday cooking, avocado oil is a great swap anywhere you’d normally use canola or vegetable oil, but with a cleaner flavor and more stability. It’s also your friend for homemade aioli, marinades, and sheet-pan meals when you want a silky coating without grease. 

Since it’s a little pricier, consider buying smaller bottles and storing them in a cool place.

High-Oleic Sunflower or Safflower Oil

When you need something neutral but dependable, this is your move. “High-oleic” means the oil is rich in monounsaturated fats, the kind that stay stable at high heat, so it’s perfect for stir-fries, skillet dishes, and oven-roasted meals that need serious sizzle.

Flavor-wise, it’s almost invisible, which is exactly the point. It lets your ingredients shine, creating that light, crisp texture without adding heaviness. Think golden-brown potatoes, crunchy chickpeas, or crispy-edge quesadillas. 

Just check that “high-oleic” label, regular sunflower oil doesn’t offer the same stability. Store it sealed tight in a dark pantry, and it’ll hold up beautifully through all your weeknight experiments.

Peanut Oil

Peanut oil brings that golden, toasty flavor that instantly makes any stir-fry smell like takeout from the good place. Its high smoke point makes it ideal for wok cooking, frying, or any dish that needs serious sizzle without burning. It retains its structure under heat, resulting in a crisp texture and a glossy finish that every good stir-fry deserves.

It’s great for quick rice dishes, shallow-fried tofu, or crispy potatoes. Because the flavor leans nutty, it complements bold ingredients — think garlic, chili, or soy — not delicate ones like white fish. 

If allergies are a concern, swap in high-oleic sunflower oil for similar heat tolerance without the peanut note. Store it sealed, away from sunlight, and use it within a few months to keep that signature aroma fresh.

Sesame Oil (Light vs. Toasted)

Sesame oil’s secret power lies in its two distinct forms, and using them correctly can elevate a dish from ordinary to extraordinary. Light sesame oil is pale and subtle, allowing you to cook with it directly. It’s perfect for noodles, quick sautés, or stir-frying greens when you want just a whisper of flavor.

Toasted sesame oil, meanwhile, is the finisher, dark, rich, and aromatic. A drizzle after cooking adds instant depth to rice bowls, dumpling dipping sauces, or even popcorn (trust us on that one). It’s more like a seasoning than a cooking fat. 

Keep both types capped tightly and away from heat, and buy smaller bottles of toasted oil.

Walnut Oil

Walnut oil is silky, slightly sweet, and made for cold dishes. Because it’s high in omega-3s, it’s delicate and prone to oxidizing, so keep it in the fridge and treat it like a fresh ingredient.

Use it to dress roasted carrots, drizzle over pasta, or whisk into a honey-mustard vinaigrette. It’s also a secret weapon in baking. Swap part of your neutral oil for walnut oil in banana bread or muffins for an earthy depth that tastes intentional. 

If it ever smells sharp or bitter, it’s time to replace it. Fresh walnut oil should smell mellow and nutty.

Flaxseed Oil

Flaxseed oil is your go-to for cold prep, not cooking. It’s rich in plant-based omega-3s but breaks down fast under heat, so it’s happiest when used raw. 

Try whisking it into a mustardy vinaigrette, blending it into a smoothie, or drizzling over warm quinoa or roasted veggies right before serving — it adds a gentle nuttiness without heaviness.

Because it’s sensitive to light and air, it’s one of those “buy small, use fast” oils. Always pick a dark bottle and stash it in the fridge once opened. It’ll keep for about two months before the flavor starts to turn grassy. 

Treat it like fresh produce: handle with care, and it’ll make your food taste brighter and more intentional.

Coconut Oil

Coconut oil behaves less like an oil and more like a mood. Coconut oil is solid at room temperature, melts easily, and brings a subtle sweetness that makes anything feel cozy. It’s perfect for baking, light sautés, and dishes that welcome a touch of tropical flavor, such as caramelized fruit, oat clusters, or roasted sweet potatoes.

For savory cooking, it shines in curries, soups, or anything where coconut flavor fits naturally. If you want the texture without the taste, grab refined coconut oil. It’s milder but cooks the same way. 

Store your jar sealed and away from strong-smelling spices. Coconut oil is like a sponge for aromas. When in doubt, think of it as butter’s plant-based cousin.

Grapeseed Oil

Grapeseed oil is neutral, steady, and affordable. 

With a high smoke point and clean taste, it’s perfect for searing, sautéing, or any recipe where you want your ingredients to shine. It also works beautifully in homemade mayo, marinades, and baking when you need moisture without that oily aftertaste.

It’s light in color and easy to overpour, so go for a drizzle instead of a heavy pour. Because it oxidizes faster than some oils, keep it sealed tight in a cool pantry. Fresh grapeseed oil smells light and slightly nutty. If it starts to feel heavy or waxy, it’s time for a replacement.

Which Oils Should You Skip?

Not every bottle on the grocery shelf deserves a spot in your kitchen lineup. Some oils don’t handle heat well, while others just don’t offer much nutritional or cooking benefit. 

Here’s what to rethink or use sparingly:

• Vegetable Oil Blends. Those big jugs labeled “vegetable oil” are usually a refined mix of soybean, corn, or canola oil. They’re cheap and neutral, but heavy processing strips away flavor and nutrients. If you want something similar that performs better, high-oleic sunflower or safflower oil is a cleaner swap.

• Spray Oils with Additives. Many cooking sprays include propellants that burn quickly and change flavor. Look for 100% pure oil sprays (like avocado or olive) or grab a refillable pump mister instead.

• Partially Hydrogenated Oils (Trans Fats). These sneak into older packaged goods and shortenings. Double-check ingredient lists — trans fats are the one oil you never want to mess with.

The Takeaway

At the end of the day, choosing the healthiest cooking oil isn’t just about smoke points or omega counts. It’s about how you use it, how fresh it is, and how it fits into your everyday routine. The right oil makes food taste better while supporting how your body filters, fuels, and functions over time.

At Dose, we believe those daily choices add up. Whether it’s the oil you reach for at dinner or the moment you start your morning with our science-backed supplement, balance always starts with consistency. Our Dose for your Liver® and Dose for Cholesterol® formulas are designed with that same philosophy, so every small habit supports something bigger.*

Because when you give your body what it needs to perform at its best, even the everyday stuff (like what’s sizzling in your skillet) becomes part of the process.

FAQs

Can I mix oils when I cook?

Yes. Blending a high-heat oil with a more flavorful one can give you the best of both worlds, like a little EVOO in avocado oil for better browning with a richer finish. Just remember: the blend’s smoke point will lean toward the lower oil, so cook accordingly.

Is it okay to reuse frying oil?

Sometimes. If you’ve only fried something neutral (like potatoes or tofu) and the oil still looks clear, you can reuse it once or twice. Let it cool, strain out any crumbs, and store it in a sealed container away from light. 

Skip reusing if the oil looks dark, smells off, or was used for anything breaded or strongly seasoned. The leftover bits will burn and ruin the flavor next time.

How do I read the label when buying oil?

Start with the type and press method. Look for “cold-pressed,” “expeller-pressed,” or “high-oleic.” These usually signal minimal processing and better stability. Avoid bottles labeled only as “vegetable oil” or “blend” without naming the actual sources. 

Check for a harvest or best-by date, and if it’s in a clear plastic bottle, it’s likely lower quality or more processed. Dark glass or metal tins are your friend; they help keep the oil fresh longer.

Sources:

Types of Fat | Harvard T.H. Chan | School of Public Health

Cooking with Fats and Oils: Can they withstand the heat? | Kendall Reagan Nutrition Center 

Omega-3 Fatty Acids & the Important Role They Play | Cleveland Clinic

Are We Nuts Over Coconuts? | PMC 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.