Healthy Cooking Oils

To reduce cardiovascular disease risk, cut your intake of saturated and trans fats by substituting unsaturated fats—such as olive or vegetable oils—for butter, lard, shortening, and margarine.

Enjoy a wide selection of organic oils such as peanut, hazelnut, macadamia nut, avocado, red palm, safflower, sunflower, and grape seed. 

Here are five organic oils that are great to have on hand for a variety of dishes: 

  • Olive: This oil is super-rich in monounsaturated fats. Studies have shown these healthy dietary fats can actually improve cholesterol levels. 

  • Sesame seed: This oil is loaded with omega 6s and 9s; add it to hot dishes after cooking for a distinctive flavor.

  • Flax: This oil is a good source of omega 3s and can help reduce cholesterol. You’ll locate flax oil refrigerated in your natural products store or market.

  • Walnut: Fantastic on salads and in salad dressings. Check labels: Certain organic walnut oils can be used in cooking. 

  • Almond: Use raw or in baked goods. Almond oil adds a nuanced taste to Chinese and Indian dishes, as well as to chicken, fish, asparagus, and pasta.


"Bioavailability and Potential Uses of Vegetarian Sources of Omega-3 Fatty Acids . . ." by K. Lane et al., Crit Rev Food Sci Nutr, 2014

"Healthy Cooking Oils Buyer's Guide,"

"Lignan Content of the Flaxseed Influences Its Biological Effects in Healthy Men and Women" by R.U. Almario and S.E. Karakas, J Am Coll Nutr, 2013