The healthiest cooking oils are rich in monounsaturated and polyunsaturated fats, with extra virgin olive oil, avocado oil, canola oil, and sunflower oil being top choices for heart health, offering healthy fats and antioxidants, especially when used cold or for low-to-medium heat; for sprays, avocado or olive oil options are great, but a refillable pump with pure oil is best to avoid chemicals found in some aerosol sprays, using it sparingly for calorie control.
Spray oil is better calorie wise because it's less penetrating in the food. With actual oil, it's more penetrating making your food contain more oil and more calories. Spray is less dense and is just right when it comes to coating food.
While PAM Cooking Spray is a classic and convenient option, Avocado Oil Cooking Spray offers a healthier and more sustainable alternative. As consumers, we have the power to make a positive impact through the choices we make.
The healthiest cooking oils are generally those high in monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats, like Extra Virgin Olive Oil (EVOO) for heart health and antioxidants, and Avocado Oil for high-heat versatility and MUFAs, while Canola Oil is a good low-saturated-fat everyday option. EVOO is best for dressings and low-heat, while High-Oleic Sunflower Oil, Avocado Oil, and light olive oil suit higher heat; avoid excessive coconut/palm oils due to saturated fat.
If you're counting your calories, cooking spray is the way to go. A one-second spray contains about 7 calories and 1 gram of fat. By comparison, a tablespoon of butter and olive oil both contain over 100 calories and 12 to 14 grams of fat, respectively.
Cardiologists strongly recommend olive oil, especially extra virgin, as a heart-healthy fat because its monounsaturated fats and antioxidants improve cholesterol, lower inflammation, and reduce risks of cardiovascular disease (CVD) and overall mortality, often recommending it as a substitute for butter, margarine, and other saturated fats within a Mediterranean diet framework. Research consistently shows benefits from using more than half a tablespoon daily, linking it to lower risks of heart attacks, strokes, and even neurodegenerative diseases.
When choosing a cooking oil, it's best to choose an oil high in poly and/or mono-unsaturated fats, which are heart-healthy fats derived foods such as olives, seeds, nuts and vegetables. Olive oil, which is high in monounsaturated fats, is a particularly beneficial choice for heart health.
The worst cooking oils for health are generally those high in saturated fats (like palm oil, coconut oil, butter) and highly processed vegetable/seed oils (like soybean, corn, sunflower, safflower, grapeseed, cottonseed oil) which are unstable and form harmful compounds at high heat, potentially raising bad cholesterol (LDL) and contributing to inflammation or disease. Partially hydrogenated oils, containing artificial trans fats, are especially bad and should be avoided, though largely removed from products.
The healthiest cooking oils in Australia include Extra Virgin Olive Oil (EVOO) for low-heat/cold use (dressings, drizzling) and Canola Oil or Avocado Oil for higher heat, due to their heart-healthy fats (monounsaturated) and mild flavour, with EVOO offering antioxidants and minimal processing; avocado oil provides a very high smoke point for roasting, while canola is low in saturated fat, making them versatile staples.
Swap your Pam cooking spray that contains canola oil, soy lecithin, and dimethyl silicone for a natural cooking spray like 100% avocado or olive oil. 🥑
Chefs have used PAM cooking spray for years to maintain the integrity of their food. No matter how great the recipe is, if your food is stuck to the pans, no one will get to it.
Whether you fill a reusable pump or opt for commercial sprays, choose olive oil or avocado oil. Olive oil is high in monounsaturated fats, which are linked to healthier cholesterol ratios.
Cardiologists advise avoiding coconut oil because it's extremely high in saturated fat (around 90%), which significantly raises LDL ("bad") cholesterol, increasing the risk of heart disease, despite claims of potential HDL ("good") cholesterol benefits. While some fats in coconut oil might act differently, the overall effect is negative for heart health, making healthier unsaturated fats from oils like olive, canola, or avocado much better choices for cholesterol and cardiovascular health, say experts from institutions like the Mayo Clinic, Harvard Health, and the Australian Heart Foundation.
The oils which should be avoided for cooking are oils like soybean, corn, canola, sunflower, and safflower. These oils have unstable fats and will decimate the nutritional properties of your food.
The best edible oil for health includes extra virgin olive oil, canola oil, and peanut oil, all of which provide good fats and antioxidants essential for overall well-being.
Here are some common cooking oils that contain more of the “better-for-you” fats and less saturated fat:
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
Extra Virgin Olive Oil
Olive oil is one of the healthiest options when considering which oil is best for a heart patient. It's packed with antioxidants that can improve circulation, promote a healthy gut, boost your immune system and reduce inflammation.
Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins.
The Food and Drug Administration (FDA) has approved all of the ingredients used in cooking sprays. They are considered Generally Regarded as Safe, GRAS. This includes additives and chemicals used as propellants. Some people may still be worried about consuming a propellant.
The coating that makes food not stick to the pan is delicate. Scratches from metal utensils can cause it to eventually peel off, and cooking over high heat can damage the surface permanently. Busy professional kitchens need pots and pans that can withstand years of heavy-duty use, meaning durable, uncoated metal items.
Using cooking spray as a replacement for oil and butter can help cut back the calories. Since butter and oil have 100 to 120 calories per tablespoon (respectively), switching to a spray can mean fewer calories (and grams of fat) in your cooking.