The Mediterranean diet is regularly ranked as one of the best ways to live a better life. It is often praised for its fantastic health benefits. This way of living is good for your heart, lowers inflammation, and makes you live longer.
The Mediterranean diet focuses on foods from the Mediterranean area, but its main ideas can be used in restaurants worldwide. Healthy oils are one of the most essential parts of this diet.
Olive oil is the most famous item in the Mediterranean diet because it helps reduce inflammation and protects the heart. However, you shouldn’t only keep olive oil in your kitchen.
You should have other healthy oils in your kitchen high in unsaturated fats. We’ll talk about what makes an oil “healthy” and then show you four oils recommended by dietitians to make your meals more exciting and better.
How Does an Oil Stay Healthy?
It can be hard to pick the right cooking oil because so many are on the market. A healthy oil usually has the right amount of heavy and unsaturated fats. Saturated fats, primarily found in meat & dairy, are not inherently bad, but many modern diets have too many and insufficient neutral fats.
Olive, avocado, mustard, peanut, and sunflower oils are all suitable for you because they contain a lot of monounsaturated & polyunsaturated fats that are good for your heart, lower inflammation, and improve gut health.
There are many good reasons to use these better oils in your food. Each oil has a different smoke point and taste profile, which changes how it can be used.
A high smoke point makes oils like peanut and avocado oil great for cooking over high heat, like when you fry or roast. Some oils, like sesame oil, work better in cold foods or with less heat because their smoke points are lower.
Let’s look at the health benefits and nutritional values of four great oils that can be used instead of olive oil.
Top Dietitian-Approved Oils for Your Weekly Routine
1. Avocado oil contains healthy fats and can be used for high-heat cooking
How healthy is it (per tablespoon)?
- Some 124 calories
- 14.2 grams of fat
- 2 grams of saturated fat
- 10 grams of monounsaturated fat
- 2 grams of polyunsaturated fat
Avocado oil, which comes from the healthy avocado fruit, is becoming increasingly famous because it can be used in many ways and is rich in nutrients.
Avocados, and by extension, avocado oil, are easy to find and can be used in many different ways when cooking. Avocado oil has a high smoke point, which means it can be used for frying or grilling. It also has a mild, nutty taste that goes well in salads and sauces.
Avocado oil contains many antioxidants, including tyrosol and hydroxytyrosol, which may help protect against oxidative stress and inflammation.
Studies also show that avocado oil might help drop triglycerides and LDL cholesterol, which are important signs of heart health. A 2017 study in the Journal of Functional Foods found that people whose cholesterol levels were raised switched from butter to avocado oil.
Add avocado oil to recipes like Quinoa Avocado Salad or Parmesan-crusted cod to get extra nutrients and a great taste.
2. Sesame oil is full of antioxidants and fights inflammation.
How healthy is it (per tablespoon)?
- Some 124 calories
- 14.2 grams of fat
- 2 grams of saturated fat
- 6 grams of monounsaturated fat
- 6 grams of polyunsaturated fat
Sesame oil, which is used extensively in East Asian and South Indian cooking, can be plain or heated. Raw seeds make neutral sesame oil, which is great for cooking over high heat.
Toasted sesame oil, on the other hand, gives stir-fries, soups, and marinades more depth and flavor. The taste of toasted sesame oil gets stronger as it gets darker.
Research shows that sesamin, sesamol, and sesamolin, found in sesame seeds, may help reduce inflammation, improve heart health, and even lower the risk of some cancers.
A study published in the Saudi Pharmaceutical Journal 2020 said that sesamin helps stop chemicals that cause inflammation, and sesamol has been linked to reducing LDL cholesterol. A review published in 2021 in Molecules says that sesamolin, another chemical found in sesame seeds, may also help lower the chance of cancer.
Sesame oil is best for cooking on medium heat. You can also drizzle toasted sesame oil over stir-fries like Spaghetti Squash and pork Stir-Fry or Sautéed Spinach with Toasted Sesame Oil. Its strong taste can improve dressings, sauces, and noodle recipes like Salmon and avocado Poke Bowls or Slow-Cooker Shrimp Noodles.
3. Peanut oil has a lot of healthy fats and vitamin E.
How healthy is it (per tablespoon)?
- Some 124 calories
- 14.2 grams of fat
- 2 grams of saturated fat
- 8 grams of monounsaturated fat
- 3 g of polyunsaturated fat and
Because it has a high smoke point, peanut oil can be used for many different things and is high in nutrients. Peanut oil is known for having a lot of vitamin E and is used in food from Southeast Asia, West Africa, and the South. Free radicals can cause heart disease & cancer, but this powerful antioxidant helps keep the body safe.
A LWT: Food Science and Technology study found that peanut oil has about the same amount of heart-healthy unsaturated fats as olive oil. Because it has a mild taste, it can be used in many recipes. Choose peanut oil that has not been refined because it has more of the original flavor and nutrients.
Spread peanut oil on a salad like carrot-peanut noodles or use it to make tasty dishes like Pad Thai. It smells and tastes nutty and goes well with dips and sauces, so it’s great to have in your kitchen.
4. Canola oil is a heart-healthy choice that won’t break the bank.
How healthy is it (per tablespoon)?
- Some 124 calories
- 14.2 grams of fat
- 1 g of saturated fat
- One type of fat: 9 grams
- 4 grams of polyunsaturated fat
Even though it has caused some debate, canola oil is a healthy, inexpensive choice with many health benefits. It has a bad image because it is often linked to prepared foods and false information spread on social media.
However, it contains a lot of unsaturated fats, just like olive oil. It is an important part of traditional Nordic meals and can be used in many ways in the kitchen.
Nutrient research suggests that canola oil may help with heart health and reduce inflammation, making it a good substitute for olive oil in recipes. Because it has a high burn point, it can fry, sauté, or even bake.
Canola oil can be used in many foods, like cookie batters or fruit sweets. It can also make homemade aioli, a better spread than regular butter.
The Bottom Line
Olive oil is still a popular choice in the kitchen, but many other healthy oils can make your meals taste better, be more versatile, and be better for you.
No matter what kind of oil you like—avocado, soybean, peanut, or canola—they all have the right amount of good fats and nutrients to help your health. Adding these oils to your weekly habit can help improve your diet by giving you more taste options and cooking uses.
Each oil is good for you in its way. Avocado oil has heart-healthy fats and antioxidants, sesame oil reduces inflammation, peanut oil has vitamin E, and canola oil is cheap and can be used in many ways.
You can switch between these oils depending on what you’re cooking and how your food tastes. Moderation and variety are essential for living a healthy, happy life, no matter what you eat.