The cooking oils you pick can make great difference in your heart healthy.
And if you’re confused about which cooking oil to use heartumental (heart + fundamental!), no worries, you’re not alone.
Many of us don’t realize that the oils we cook with directly affect everything from our cholesterol levels to how much inflammation builds up in our bodies.
Your cooking oil might be the secret weapon your heart needs.
That’s what the “Heartumental” approach is all about. It’s about making everyday food choices that protect and nourish your heart.
In this guide, I’ll walk you through why oil choices matter so much, what makes an oil truly “heart-smart,” and which ones deserve space in your kitchen.
I’ll also tell you which oils to avoid and share some super simple tips to use oils the right way.
Your heart will thank you!
Why Choosing the Right Cooking Oil Matters?
Oils have different fatty acid makeups, different smoke points (how hot they can get before breaking down), and give completely different effects on your body.
Some oils contain lots of saturated fats.
That saturated fat is responsible for raising your bad cholesterol.
Others have mostly unsaturated fats that help your heart’s health.
When you use the wrong oils, you might be inviting inflammation in your body without even knowing it.
This is why knowing which cooking oil to use Heartumental is important as they ocuse on providing reliable information.
And the right oil can support your heart health, help lower bad cholesterol and also promote heart health.
According to current health guidelines, adults should aim for about 20-35% of their daily calories from fats. But the main thing is: most of them come from unsaturated fats!
Keep your saturated fat under 10% of calories and trans fats under 1%.
This means choosing plant oils more than animal fats or tropical oils like coconut.
What Makes a Cooking Oil “Heart-Smart” by Heartumental
A truly heart-smart oil should check a good number of boxes.
First, it should be low in saturated fat, the kind that can raise bad cholesterol.
It should have zero trans fats because those are absolute heart-wreckers!
And it should contain plenty of mono- and polyunsaturated fats, which can actually help lower bad cholesterol and boost the good kind.
But there’s another factor many people forget about: your cooking method!
Some oils just can’t handle high heat.
They break down and form harmful compounds while others stay stable even when things get super hot.
So how you plan to cook really matters when picking the right oil for the job.
Which Cooking Oil To Use Heartumental: Key Factors to Consider
Picking the right oil isn’t about grabbing the prettiest bottle or the one on sale.
There are several important factors that can help you decide which ones deserve a spot in your kitchen.
Let’s break them down and help you choose which cooking oil is right to use, according to Heartumental.
Cooking Method
How you cook totally changes which oil you should use!
For high-heat cooking like stir-frying, roasting or grilling, you need oils with high smoke points (around 400°F or higher).
Avocado oil, canola oil, and light/refined olive oil are great for these methods.
For low-heat cooking or no-heat uses like salad dressings, you can use more delicate oils like extra-virgin olive oil or flaxseed oil.
These have amazing heart benefits and flavors but can’t handle high temperatures so choose accordingly.
Saturated vs Unsaturated Fat Ratio
The less saturated fat, the better for your heart!
Plant oils generally have way less saturated fat than animal fats like butter.
Olive, canola, and safflower oils win big here with high amounts of heart-friendly unsaturated fats.
Quick tip: Look for oils with less than 4 grams of saturated fat per tablespoon.
That’s your sweet spot for heart health!
Omega-3, Omega-6, and Omega-9 Balance
These fatty acids play different roles in your body.
Omega-3s (found in flaxseed, canola, and walnut oils) help fight inflammation and boost brain health.
Omega-9s (abundant in olive oil) can help raise good cholesterol.
Omega-6s are important but most of us already get TONS in our diets.
Too much can actually increase inflammation, so oils high in omega-6s (like regular sunflower oil) might not be your best everyday choice.
Refined or Unrefined Oils
Unrefined oils like extra-virgin olive oil undergo minimal processing and keep more of their natural nutrients and antioxidants.
They have more flavor but lower smoke points.
Refined oils have been processed to remove impurities and have higher smoke points, making them better for high-heat cooking.
But they lose some nutritional value along the way.
Both types have their place in a heart-healthy kitchen!
Cold-pressed or Processed Oils
Cold-pressed oils are extracted using pressure only, without heat or chemicals.
This gentle method preserves more nutrients and flavor.
Processed oils often use heat and solvents to extract more oil from the seeds or fruits.
While the trace amounts of processing solvents in finished oils are tiny, cold-pressed options generally offer more heart-healthy compounds.
Best Cooking Oil to Use Heartumental
Now for the fun part!
Let’s look at the absolute BEST oils for your heart.
Each has unique benefits and best uses, so you might want to keep several on hand for different cooking needs.
Olive Oil
Olive oil is the champion of heart-healthy oils!
It’s packed with monounsaturated fats and antioxidants that help lower bad cholesterol while raising the good kind.
Extra-virgin olive oil (EVOO) is the least processed type and has the most antioxidants.
Best uses: You can use EVOO in salad dressings, for dipping bread, or drizzling over finished dishes.
It works for low to medium-heat cooking too.
For higher-heat cooking, use regular or light olive oil which has a higher smoke point but fewer antioxidants.
Canola Oil
Canola oil doesn’t get enough credit!
It has one of the lowest levels of saturated fat among cooking oils and contains heart-healthy omega-3 ALA.
It’s also a good source of plant compounds called phytosterols that help lower cholesterol.
Best uses: With its neutral flavor and high smoke point, canola oil works for almost everything.
Use it for sauteing, stir-frying, baking, and roasting.
Basically, it’s perfect when you don’t want the oil flavor to stand out.
Avocado Oil
This oil is a heart health superstar with an incredibly high smoke point (up to 520°F!).
It’s rich in monounsaturated fats similar to olive oil and contains vitamin E and lutein, which is great for your eyes.
Some of its best uses are: Perfect for high-heat cooking methods like roasting, grilling, and stir-frying.
Its mild flavor also makes it great for salad dressings when you want other flavors to come through.
Flaxseed Oil
Flaxseed oil is a plant-based omega-3 powerhouse!
It contains alpha-linolenic acid (ALA) which is great for our heart and brain health.
Just one tablespoon gives you a good amount of your daily omega-3 needs.
Best uses: NEVER heat flaxseed oil! Use it only in cold applications like drizzle on salads, you can also add to smoothies, or use as a finishing oil for already-cooked foods.
And make sure to store it in the fridge to keep it fresh.
Walnut Oil
With its rich, nutty flavor, walnut oil is another excellent source of plant-based omega-3s.
It adds character to your dishes while supporting heart health.
Best uses: Like flaxseed oil, walnut oil doesn’t like heat.
Use it for salad dressings, drizzle over roasted veggies after they’re cooked, or add to smoothies.
It’s really great you should try.
Sunflower & Safflower Oil (High-Oleic)
Regular versions of these oils are high in omega-6, but the high-oleic varieties are different!
They’ve been specially bred to contain more monounsaturated fats (like olive oil) and less polyunsaturated fats, making them more stable for cooking.
Its best used with high smoke points and neutral flavors. High-oleic versions are great for sauteing, stir-frying, and baking too.
But remember to check the label and make sure the label specifically says “high-oleic”!
Rice Bran Oil
This less common oil is worth seeking out! It’s got a balanced fat profile, high smoke point, and contains a unique antioxidant called oryzanol that may help lower cholesterol.
Best uses: Its mild flavor and high smoke point make it perfect for stir-fries, deep frying (if you must!), and high-heat roasting.
It’s more popular in Asian cooking for good reason.
Which Cooking Oil to Avoid or Use with Caution
Not all plant oils are safe to consume, we need to be mindful of what we intake.
Coconut oil and palm oil are plant-based but really high in saturated fat (and coconut oil is over 90% saturated fat!).
While some people swear coconut oil has special benefits, most heart experts still suggest using it sparingly.
Any oils labeled “Partially Hydrogenated” contain trans fats and should be completely avoided. Remember to always check those ingredient lists!
Regular (non-high-oleic) soybean, corn, and sunflower oils are very high in omega-6 fatty acids.
While they’re not exactly bad for our body, too much consumption without balancing with omega-3s can lead to increased inflammation in your body.
Best Practices While Using Cooking Oils
Even the healthiest oils can become less heart-friendly if they are used incorrectly.
These simple practices will help you get the most heart benefits from your oils.
Store oils properly like keep them in a cool, dark place or the fridge for delicate ones like flaxseed).
Light and heat make oils go rancid faster.
Don’t reuse oils after frying as this can create unhealthy compounds that aren’t good for your heart.
Remember that all oils are calorie-dense (about 120 calories per tablespoon), so use them wisely.
The recommended daily amount is roughly 3 teaspoons for a 2,000-calorie diet.
Match your oil to your cooking method.
If you have high-heat cooking needs you need high smoke point oils.
So save that fancy extra virgin olive oil and specialty nut oils for low or no-heat uses.
Buy smaller bottles if you don’t use oil too frequently.
This prevents oils from sitting around long enough to go rancid.
So no matter which cooking oil you use, Heartmental just wants you to consider a few things while choosing it.
Making heart-healthy fats in moderate amounts is WAY better than using highly processed fat-free products with tons of sugar.
Conclusion
In the guide, we covered quite a few things about which cooking oil to use heartumental!
And yes, the oils you choose really do matter for your heart.
Plant oils rich in unsaturated fats (like olive, canola, and avocado) are your best bet for everyday cooking, while specialty oils like flaxseed and walnut offer amazing benefits when used correctly.
The Heartumental approach is about making simple, practical choices that lead you to better health choices.
You don’t need to completely leave oils, all you need to do is, start replacing less heart-friendly oils with better options.
And remember – it’s not just which oil you choose but also how you use it that counts.
Small changes in your kitchen today mean a healthier people.
