The best examples of 3 healthy cooking oils for heart health (plus smart ways to use them)

Real-life examples of 3 examples of healthy cooking oils for heart health

Let’s start with what you actually came here for: clear, real-world examples of 3 examples of healthy cooking oils for heart health that you can keep on your counter and use every single day. The three best examples most cardiologists and dietitians point to are:

• Extra-virgin olive oil (EVOO)
• Avocado oil
• Canola oil

These aren’t the only heart-healthy oils that exist, but they are practical, widely available, and backed by a lot of research on heart health.

To make this useful, we’ll look at how each oil behaves in the pan, what it tastes like, and how it fits into a heart-smart eating pattern.

Extra-virgin olive oil: the classic example of a heart-healthy oil

If you want one standout example of a cooking oil that supports heart health, extra-virgin olive oil is it. It’s the backbone of the Mediterranean diet, which is strongly linked with lower rates of heart disease and stroke.

Why extra-virgin olive oil is good for your heart

Extra-virgin olive oil is rich in monounsaturated fats, which can help lower LDL ("bad") cholesterol when they replace saturated fats like butter or lard. It also contains polyphenols—plant compounds with antioxidant and anti-inflammatory effects. Those polyphenols are one reason the Mediterranean diet keeps showing up in studies as protective for the heart.

For example, large trials such as PREDIMED have found that a Mediterranean-style eating pattern that includes generous use of extra-virgin olive oil is associated with reduced cardiovascular events. You can read more about heart-healthy fats and oils from the American Heart Association.

How to use extra-virgin olive oil in everyday cooking

Here are real examples of how to work this oil into your routine:

• Salad dressings and marinades: Whisk extra-virgin olive oil with lemon juice, vinegar, garlic, and herbs. This is one of the best examples of a simple, heart-healthy swap for bottled dressings loaded with sodium and added sugars.
• Roasted vegetables: Toss broccoli, carrots, Brussels sprouts, or sweet potatoes with a light coating of EVOO, salt, pepper, and spices, then roast at 400–425°F. You get flavor and better absorption of fat-soluble vitamins.
• Finishing oil: Drizzle over cooked fish, whole-grain pasta, or a bowl of lentil soup right before serving. You use less than if you cooked in butter, but get more flavor.

Extra-virgin olive oil has a moderate smoke point (often around 375–410°F), so it’s great for low to medium-high cooking, roasting, and sautéing, but not the best choice for very high-heat stir-frying or deep-frying.

Avocado oil: a modern example of a high-heat, heart-friendly oil

If olive oil is the old-school star, avocado oil is the trendy cousin that actually earns the hype. When people look for examples of 3 examples of healthy cooking oils for heart health that can also handle high heat, avocado oil usually makes the list.

Why avocado oil belongs in the heart-healthy lineup

Like olive oil, avocado oil is high in monounsaturated fats. It also contains vitamin E and other antioxidants. Early research suggests avocado oil may help improve cholesterol levels when used in place of saturated fats, and it fits well into heart-focused eating patterns recommended by organizations like the National Institutes of Health.

One of the big advantages of avocado oil is its high smoke point. Refined avocado oil typically has a smoke point above 480°F, which means it can handle high-heat cooking methods without breaking down as easily.

Everyday examples of using avocado oil

Here are practical examples of how to use this oil in a heart-conscious kitchen:

• High-heat stir-fries: Use avocado oil when you’re cooking at high heat in a wok or large skillet. Toss in vegetables, tofu, shrimp, or chicken, plus a light sauce based on low-sodium soy sauce or tamari.
• Grilling and searing: Brush avocado oil lightly on fish, chicken breasts, or veggie skewers before they hit the grill. It helps prevent sticking and stands up to high temperatures.
• Baking: Swap butter for avocado oil in certain baked goods like quick breads, muffins, or brownies. It creates a tender texture and reduces saturated fat.

If you’re looking for examples of 3 examples of healthy cooking oils for heart health that can do double duty—salads and searing—avocado oil is a strong contender alongside olive oil.

Canola oil: a budget-friendly example of a heart-smart everyday oil

Canola oil doesn’t have the glamorous reputation of olive or avocado oil, but it deserves a place in the conversation. When dietitians talk about practical, real-world examples of healthy cooking oils for heart health that people can actually afford, canola oil usually shows up.

Why canola oil works for heart health

Canola oil is:

• Low in saturated fat
• High in monounsaturated fat
• A source of omega-3 fatty acids (alpha-linolenic acid, or ALA)

The American Heart Association and other major health organizations acknowledge that using non-tropical vegetable oils like canola in place of saturated fats is associated with improved cholesterol profiles and reduced cardiovascular risk. You can see more on healthy cooking oils and fats from Mayo Clinic.

How to use canola oil in your kitchen

Canola oil has a neutral flavor and a relatively high smoke point, so it’s a flexible, everyday option. Real examples include:

• Light sautéing and pan-cooking: Use canola oil instead of butter when you sauté vegetables, cook eggs, or pan-sear fish.
• Baking: Ideal for baked goods where you don’t want a strong flavor—cornbread, banana bread, or simple cakes.
• Heart-healthier frying: While deep-frying is not the best habit for heart health, if you occasionally shallow-fry something (like pan-fried fish or veggie fritters), canola oil is a better example of a choice than shortening or tropical oils high in saturated fat.

If you’re building a short list of examples of 3 examples of healthy cooking oils for heart health that balance cost, availability, and nutrition, canola oil earns its spot.

Other examples of healthy cooking oils worth knowing

Once you’ve got olive, avocado, and canola oils in rotation, you can expand your lineup with a few more heart-friendly options. These are not the main three, but they’re good examples of oils that can fit into a heart-smart pattern when used thoughtfully:

Peanut oil

Peanut oil is high in monounsaturated fat and has a high smoke point, which makes it popular for stir-frying and Asian-style dishes. It has a mild nutty flavor that pairs well with vegetables and lean proteins. Because it’s energy-dense like all oils, keep portions reasonable.

Sesame oil

Sesame oil comes in two main forms: light (for cooking) and toasted (for flavor). Light sesame oil can be used for medium to medium-high heat sautéing. Toasted sesame oil is more of a finishing oil—add a drizzle to stir-fries or grain bowls for big flavor with a small amount of fat.

Walnut and flaxseed oils (for cold uses)

These two are rich in plant-based omega-3 fats (ALA), which support heart health. They’re not great for cooking because they have low smoke points and can turn bitter with heat, but they shine in dressings and drizzles:

• Stir walnut oil into cooked whole grains like farro or barley.
• Use flaxseed oil in salad dressings or over yogurt and berries.

These are good real examples of how you can add variety to your heart-healthy fats without relying only on one bottle.

How to choose among examples of 3 examples of healthy cooking oils for heart health

Now that you’ve seen multiple examples of 3 examples of healthy cooking oils for heart health, how do you actually decide which one to buy and use tonight? Think about three things: heat, flavor, and budget.

Match the oil to the cooking method

• For salads, dips, and finishing: Extra-virgin olive oil is hard to beat for flavor and heart benefits.
• For high-heat cooking like searing, grilling, and hot stir-fries: Avocado oil or peanut oil are better examples.
• For neutral flavor and baking: Canola oil works well and is usually more affordable.

Consider flavor and cuisine

• Mediterranean-style dishes (tomatoes, herbs, fish, beans): Extra-virgin olive oil is the classic match.
• Latin-inspired or high-heat dishes: Avocado oil fits right in.
• Asian-inspired meals: Peanut or light sesame oil can add authentic flavor.

Read labels and watch marketing claims

When you’re browsing the aisle for examples of healthy cooking oils for heart health, ignore the flashy front labels and flip the bottle around:

• Look for low saturated fat and higher monounsaturated or polyunsaturated fat.
• Avoid hydrogenated or partially hydrogenated oils (these can contain trans fats).
• Be wary of vague claims like “heart smart” without checking the nutrition facts.

For more guidance on reading labels and choosing fats, the CDC has helpful heart disease prevention tips that include dietary fat choices.

Practical cooking swaps using these heart-healthy oils

Knowing the best examples of oils is one thing; actually using them instead of butter, shortening, or tropical oils is another. Here are simple swaps that don’t feel like punishment:

• Scrambled eggs: Use a teaspoon of olive or avocado oil in a nonstick pan instead of a pat of butter.
• Grilled cheese or quesadillas: Lightly brush the outside of the bread or tortilla with olive or avocado oil before grilling instead of spreading butter.
• Roasted potatoes: Toss with olive oil, garlic, and herbs instead of coating with bacon fat.
• Baked goods: In many recipes, you can replace some or all of the butter with canola or avocado oil (usually ¾ the volume of the butter, since butter contains water).

These are real examples of how to bring those examples of 3 examples of healthy cooking oils for heart health into your actual Tuesday-night cooking.

Portion size still matters

Even the best examples of healthy cooking oils for heart health are calorie-dense. A tablespoon of oil has about 120 calories. That doesn’t mean you need to fear it, but it does mean:

• Measure oil when you’re getting used to new recipes.
• Use a spray bottle or brush to lightly coat pans or vegetables.
• Let flavorful oils (like extra-virgin olive or toasted sesame) do their job in small amounts.

Health organizations like Harvard T.H. Chan School of Public Health emphasize that it’s the pattern that counts: using unsaturated fats in place of saturated and trans fats, alongside plenty of vegetables, fruits, whole grains, and lean proteins.

Quick FAQ about healthy cooking oils and heart health

What are examples of 3 examples of healthy cooking oils for heart health I should keep in my kitchen?

Three of the best everyday examples are extra-virgin olive oil, avocado oil, and canola oil. They’re widely available, work for different cooking methods, and support heart health when used in place of saturated fats.

Is olive oil really better than butter for heart health?

Yes. Olive oil is higher in monounsaturated fats and contains beneficial plant compounds, while butter is high in saturated fat. Replacing butter with olive oil is one simple example of a swap linked with better cholesterol levels and lower cardiovascular risk.

Can I use avocado oil instead of vegetable oil in recipes?

In most cases, yes. Avocado oil can replace generic “vegetable oil” in sautéing, roasting, and many baked goods. It’s a good example of a heart-friendlier choice, especially compared with blends that may be higher in saturated fat.

Are all vegetable oils good examples of heart-healthy options?

Not automatically. Some vegetable oils are better examples than others. Canola, olive, avocado, peanut, and soybean oils can fit into a heart-healthy pattern. Tropical oils like coconut and palm are higher in saturated fat and are not the best examples for heart health when used regularly.

How much oil should I use if I’m watching my heart health and weight?

That depends on your overall calorie needs, but a common approach is to use small amounts of healthy oils throughout the day—enough to cook vegetables, dress a salad, and prepare lean proteins without drowning foods in fat. Measuring oil for a while can help you see what a tablespoon actually looks like.

If you remember nothing else, remember this: you don’t need a dozen fancy bottles. A short list of examples of 3 examples of healthy cooking oils for heart health—olive, avocado, and canola—can cover almost everything you cook. Use them in place of butter and solid fats, pair them with plenty of plants and whole grains, and your heart will quietly thank you in the background while you enjoy your food.