Best Cooking Oils for Best Health

Burning oils turns a good fat into a bad fat. Following the guidelines below help to keep your oils from burning while you cook.

For high heat/stir fry (between 405-520 degrees F or 207-271 degrees C)

  • Avocado oil
  • Grape seed oil
  • Fats that occur naturally in meats and poultry

For medium/low heat (between 320-350 degrees F or 160-177 degrees C)

  • Unrefined sesame oil
  • Hazelnut oil
  • Almond oil
  • Butter
  • Coconut milk
  • Coconut oil

For low/medium heat (between 225-320 degrees F or 107-160 degrees C)

  • Extra virgin olive oil
  • Hemp seed oil
  • High oleic Safflower and sunflower oil

Do not heat (keep in refrigerator)

  • Unrefined flax oil
  • Walnut oil
  • Pumpkin seed oil


  • Olives
  • Nut and seed butters [1]
  • Nuts and seeds [2]
  • Avocado

Michale Hartte, BASc (Nutr), RNCP is a Registered Nutritional Consultant and offers Customized Online Nutritional Plans through her website. Visit www.fitnhealthynutrition.com to take your FREE health assessment.

[1] Choose nut and seed butters that are preferably raw with the exception of peanut butter. For peanut butter, choose organic, dry-roasted peanut butter. Avoid peanuts if you have Candida or a peanut allergy. Test for Candidiasis or Food Allergy by visiting www.fitnhealthynutrition.com and take the Nutri-Body Questionnaire Self Test.

[2] Preferably raw, ideally previously soaked, with the exception of peanut butter. Choose dry-roasted peanuts that are organic.