Olive Oil Still Tops Health, but Pick Your Oils Wisely

A practical guide to cooking oils: extra virgin olive oil is heat-stable, rich in polyphenols, and widely recommended; both monounsaturated and polyunsaturated fats offer benefits, so swapping saturated fats (coconut and palm oils) for unsaturated ones lowers heart risk. Seed oils aren’t inflammatory myths, and a neutral option like cold-pressed rapeseed oil works well for many dishes. Don’t trash oils — store them in dark bottles, away from light and heat, and use within 18 months. For budget cooks, affordable EVOO blends or PDO/PGI varieties at discount retailers are still available, while avocado and other nut oils offer niche advantages and flavors; variety isn’t essential, as long as unsaturated fats dominate.