Choosing the best oil for healthy cooking depends on smoke point, nutritional benefits, and intended use. For high-heat cooking like frying, avocado oil is ideal with its high smoke point (520°F) and heart-healthy monounsaturated fats. Extra virgin olive oil (EVOO) is perfect for low-medium heat and dressings, rich in antioxidants and linked to reduced inflammation. For baking or light sautéing, coconut oil (unrefined) adds flavor and contains MCTs for energy, though it’s high in saturated fat. Canola oil is a budget-friendly neutral option with omega-3s, while grapeseed oil offers a mild taste and polyunsaturated fats for heart health. Avoid hydrogenated oils (like margarine) and prioritize cold-pressed, unrefined oils for maximum nutrients. For a calorie-conscious choice, consider a low-calorie oil spray to control portions. Ultimately, the healthiest oil varies by cooking method—opt for minimally processed options to support long-term wellness.