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• Why? Rich in monounsaturated fats (75%), antioxidants (polyphenols, vitamin E), and linked to reduced heart disease, diabetes, and inflammation

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• Smoke Point: 350–410°F (177–210°C) — best for sautéing, roasting, and dressings

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• Tip: Opt for cold-pressed, unrefined EVOO to retain nutrients. Avoid overheating to preserve antioxidants

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• Why? High in monounsaturated fats (70%) and vitamin E. Supports heart health and has anti-inflammatory properties

• Smoke Point: 520°F (271°C) — ideal for high-heat cooking (frying, grilling)

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• Note: More expensive but stable under heat. Choose cold-pressed versions

• Why? Contains sesamol and sesaminol, antioxidants with neuroprotective benefits. May improve blood sugar control

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• Smoke Point: 410°F (210°C) — great for stir-fries. Toasted sesame oil is best for finishing dishes

• Why? Low in saturated fat (6%) and high in monounsaturated fats. Linked to reduced LDL cholesterol

• Smoke Point: 510°F (265°C) — good for frying

• Caution: Avoid regular safflower/sunflower oils (high in omega-6, which can be inflammatory)

• Why? Low in saturated fat (7%) and a good omega-3 (ALA) source. Neutral flavor for versatile use

• Smoke Point: 400°F (204°C) — suitable for baking and sautéing

• Controversy: Some concerns over GMOs and processing; opt for organic, cold-pressed versions

• Why? Rich in omega-3 ALA and polyphenols. Supports brain and heart health

• Smoke Point: 320°F (160°C) — use only for dressings or drizzling (not heating)

• Why? Highest plant-based omega-3 (ALA) content. Anti-inflammatory but heat-sensitive

• Use: Only for cold dishes (smoothies, salads). Refrigerate to prevent rancidity

• Coconut Oil: 92% saturated fat — raises LDL cholesterol. Use sparingly

• Palm Oil: High in saturated fat and linked to deforestation

• Seed Oils (Corn, Soybean): High in omega-6, which may promote inflammation if overconsumed

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