The smoke point of an oil — the point at which the oil starts to burn and smoke — is one of the most important things to consider. If you heat oil beyond its smoke point, this not only harms the flavor, but many of its nutrients are lost and the oil releases harmful chemical compounds called free radicals.

Replacing bad fatty acids (saturated and trans fats) with healthier ones (monounsaturated and polyunsaturated) is good for your heart. One way to do this is by choosing healthier oils for cooking and food preparation. In Greece, olive oil is the first choice for cooking, but it is not the only nutritious and healthy oil. There are other types of oil that can elevate the flavor of dishes. So which oil is considered most suitable depending on the cooking method?

The classic choice: olive oil

Nutrition and cooking experts agree that one of the most versatile and healthy oils, for cooking as well as raw use, is olive oil, provided it is extra virgin. Extra virgin olive oil contains a large amount of monounsaturated fatty acids and some polyunsaturated fatty acids. Many studies have linked it to better heart health. Olive oil has a relatively lower smoke point compared to other oils, so it is better suited to low- and medium-temperature cooking.

Clearly, nothing is more pleasant in taste, richer in aroma, and more beneficial for our health than extra virgin olive oil, and nothing can replace the flavor it gives to Mediterranean dishes that use it. Naturally, favor extra virgin olive oils that are first-press, cold-extracted, and can give you an excellent base for many dishes. But beyond olive oil, what else is there?

Sesame oil

An oil fairly close to olive oil both in caloric value and fat content. It helps lower blood pressure, supports good heart function, and helps regulate liver enzymes. It helps the body reduce blood cholesterol levels while also acting as an antioxidant agent. It fights free radicals and guards against arteriosclerosis and many other degenerative diseases. This oil is often used for its strong flavor. It contains both monounsaturated and polyunsaturated fatty acids, although it is not particularly high in other nutrients. Use it for frying! It can be used in high-temperature recipes. It does not smoke easily and is ideal for sauces where a neutral-tasting oily base is desired (for example, in mayonnaise).

Peanut oil

Peanut oil is light in color, with a nutty aroma and a strong flavor. It can spoil quickly, so store it in a cool, dry place and use it within a few months. In case you did not know, peanut oil has been linked to better heart health. It has one of the highest monounsaturated fat contents among cooking oils. It is also recommended for high-temperature cooking, and its flavor allows you to use it for frying, just like sesame oil! It is also tasty and ideal for Asian cuisine.

Avocado oil

Avocado oil is an excellent choice. It is unrefined, like extra virgin olive oil, but has a higher smoke point and can be used for higher-temperature cooking. It is also excellent for frying. It does not have much flavor, which makes it a good choice for cooking. It can also be used in salads and soups. Avocado oil contains both monounsaturated and polyunsaturated fatty acids as well as vitamin E, which help lower cholesterol levels and blood pressure. Its downside: it tends to be more expensive.

Coconut oil

Besides its wonderful aroma, coconut oil is also rich in healthy fats. However, depending on who you ask, coconut oil should either be avoided or used in moderation. The main point of contention is its high saturated fat content. Unlike other vegetable oils, coconut oil is mostly a saturated fat. This does not mean coconut oil should be banished from the cupboard. Saturated fats can become a safer choice when cooking at very high temperatures or when used for frying, because they are more stable at high heat. Some experts, including the American Heart Association, argue that replacing foods high in saturated fat with healthier options can lower blood cholesterol levels. Still, science is beginning to suggest that not all saturated fats are unhealthy for you.