Most of us use some kind of cooking oil regularly—it can be a challenge to stir fry, roast or sauté without it. Many oils provide important nutrients like unsaturated (“good”) fats and vitamin E. Some oils, however, are highly processed and high in saturated or trans (“bad”) fats, so you may want to steer clear.

As you read through our list below, you might be wondering: why isn’t there one oil we can all agree is best? Well, what’s best actually depends on what you’re cooking. Cooking oils have various “smoke points,” or temperatures at which the oil starts burning. When you heat an oil past its smoke point, not only does it lose flavor and nutrients, it can also release harmful, disease-causing molecules called free radicals.

Choose from our list of healthy oils based on what’s cooking, and read ‘til the end for our list of oils to avoid.

1. Olive Oil

Smoke Point: Medium (350°F)

Olive oil is popular in kitchens across the globe, and there’s a reason for it. This oil is versatile and can be used in baking, sautéing, or cold dressings. It’s rich in vitamin E and a fatty acid that studies have shown may have cancer-fighting and anti-inflammatory properties.

2. Avocado Oil

Smoke Point: High (520°F)

The high smoke point of avocado oil makes it ideal for high heat cooking like searing meat. Some studies show that compounds in avocado oil may help lower blood pressure. Avocado oil is available in most grocery stores, including Safeway, Target and Trader Joe’s.

3. Sesame Oil

Smoke Point: Medium (410°F)

Sesame oil works well for sautéing, general cooking, and as a salad dressing. It has a mild nutty flavor that tastes great in many stovetop dishes. Sesame oil is high in heart-healthy antioxidants that may help prevent diseases like Parkinson’s.

Oils to avoid or limit:
These oils are highly refined (processed with heat and chemicals), which can damage their nutritional value.

• Partially hydrogenated oils
• Vegetable shortening
• Vegetable oil
• Corn oil
• Cottonseed oil
• Sunflower oil
• Grapeseed oil

The American Heart Association also recommends limiting your intake of oils high in saturated and trans fats, which can raise your cholesterol. This includes these cooking oils:

• Palm oil
• Coconut oil
• Palm Kernel oil