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My Top 3 Healthy Cooking Oils

Updated: Nov 13, 2018

Don't get caught on the slippery slope of choosing the right cooking oil to use.

My kitchen trifecta is made up of extra-virgin, cold-pressed organic olive oil, avocado oil and coconut oil. Being a physician and a chef makes this a subject very close to my heart.

Bottle of olive oil

Olive oil is a wonderful monounsaturated fat that has great taste but should not be used for high temperature cooking. As part of the Mediterranean diet which lowers blood pressure, cholesterol and inflammation, it is great for cooking, vegetables, dips and salads. Boutique olive oils are like fine wines to be savored and some have a nice peppery finish.

Fresh coconut and coconut oil

Coconut oil which is a solid at room temperature is high in medium chain triglycerides, which are extremely healthy and help to increase metabolism, lose weight, brain function/focus and have antimicrobial properties.

One of my favorite recipes using coconut oil are these moist and delicious coconut chia blueberry muffins that are gluten and grain free, dairy free and nut free.

Make sure to keep oils in a cool spot in opaque containers, to increase the shelf life and maintain the nutritive values. Healthy oils help satiate us and are part of an overall vital lifestyle. Other oils like sesame seed oil and various other nut oils like hazelnut oil are great to use to dress food, rather than to cook with.

Sliced avocado and avocado oil

Avocado oil has a very light flavor, is a monounsaturated fat, has a high smoke point at 400° and is great for baking and other recipes that requires more of a neutral flavor. It has vitamin E and is a good free radical protector.

Ghee is another great source of cooking oil (which is essentially clarified butter where the milk solids have been taken out). This oil has a nutty flavor, is solid at room temperature and is high in Omega 3 and 6 fatty acids.

Avoid burning oil and use a thin coat to cut the calories. Consider using a fine, pour tip oil cruet or pump oil sprayer (can be found online or at a cooking store). Happy cooking!


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This blog is for informational purposes only. It is NOT intended to replace a one-on-one relationship with a licensed, qualified health care professional and is not intended as medical advice.



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