For years, we’ve been told that vegetable and seed oils are a "heart-healthy" choice. But what if the truth is the complete opposite? 🚨 Modern research suggests that these highly processed oils—like sunflower, canola, and soybean oil—may be fuelling inflammation, weight gain, and even chronic diseases. Worse still, they’re hidden in almost everything, from supermarket snacks to restaurant meals.

Although this isn't revolutionary information, many people are unsure which oils are best for salads and, more crucially, for cooking.
So, what should you be using instead? The answer lies in real, nutrient-rich fats that our ancestors thrived on—like extra virgin olive oil, avocado oil, and ghee. These oils are not only more stable for cooking, but they’re also packed with anti-inflammatory benefits that support heart health, metabolism, and overall wellness.
In this article, we’ll dive into:
✅ Why seed oils are a hidden danger
✅ How they compare to natural, healthier fats
✅ The best oils for cooking, frying, and drizzling
If you want to protect your health, improve digestion, and fuel your body with the right fats, read on! 👇🔥
The dangers of low-grade oils and seed oils compared to high-grade oils like cold-pressed olive oil and avocado oil mainly come down to the following factors:
1. High Omega-6 Content & Inflammation
Seed oils (e.g., sunflower, soybean, canola, corn, grapeseed) contain high levels of linoleic acid (omega-6 fatty acids).
Omega-6 is essential, but excessive intake (common in modern diets) can contribute to chronic inflammation, increasing the risk of heart disease, obesity, and metabolic disorders.
High-quality oils like cold-pressed olive oil and avocado oil have a better balance of monounsaturated fats (MUFAs) and lower omega-6 levels, making them more heart-healthy.
2. Oxidation & Free Radicals
Low-grade seed oils are often extracted using high heat and chemical solvents, leading to oxidation.
Oxidized oils create free radicals in the body, which can damage cells, increase inflammation, and contribute to chronic diseases like cancer and neurodegenerative disorders.
Cold-pressed olive oil and avocado oil are extracted without high heat, preserving their antioxidants (like polyphenols), which fight oxidative stress.
3. Processing Methods & Additives
Refined seed oils often undergo:
Deodorisation (to remove unpleasant smells).
Bleaching (to make them clear and appealing).
Chemical extraction with hexane (a petroleum byproduct).
Hydrogenation (to make them more stable but produces harmful trans fats).
These processes strip away nutrients and introduce potentially harmful residues.
In contrast, cold-pressed oils retain their natural nutrients, antioxidants, and healthy fats without chemical processing.
4. Trans Fats & Cardiovascular Risks
Partially hydrogenated seed oils (used in processed foods) contain trans fats, which are linked to:
Increased bad cholesterol (LDL)
Decreased good cholesterol (HDL)
Higher risk of heart disease and strokes
Cold-pressed olive oil and avocado oil contain zero trans fats and are proven to support heart health.
5. Smoke Point & Cooking Safety
Low-grade seed oils (e.g., soybean, canola, sunflower) degrade at high temperatures, releasing toxic compounds like aldehydes that can harm the lungs and nervous system.
Cold-pressed olive oil and avocado oil have higher stability, meaning they are less likely to break down into harmful substances when heated.
6. Impact on Gut Health
Some research suggests high-PUFA seed oils may contribute to gut inflammation and imbalance of gut bacteria.
Healthy oils (olive and avocado) contain natural anti-inflammatory compounds, promoting better digestion and gut health.
In Conclusion
Low-grade seed oils are highly processed, prone to oxidation, and linked to inflammation, heart disease, and gut issues.
Cold-pressed olive oil and avocado oil are nutrient-dense, anti-inflammatory, and heart-healthy choices that support overall well-being.
Best practice: Minimise refined seed oils and focus on high-quality fats like extra virgin olive oil, avocado oil, and grass-fed animal fats for optimal health.
Here is a list of healthier cooking oils along with their flash points (smoke points) and best uses:
Best High-Quality Oils & Their Uses
Oil Type | Smoke Point (°C / °F) | Best Uses | Why It’s Healthy |
Avocado Oil (Extra Virgin) | 190°C / 375°F | Low-heat cooking, salads, drizzling | High in monounsaturated fats, stable, anti-inflammatory |
Avocado Oil (Refined) | 270°C / 520°F | High-heat frying, roasting, grilling | Very heat-stable, neutral taste, no harmful oxidation |
Extra Virgin Olive Oil (EVOO) | 160-190°C / 320-375°F | Low-medium heat cooking, salads, finishing dishes | High in antioxidants, supports heart health, anti-inflammatory |
Virgin Olive Oil | 210°C / 410°F | Medium-heat sautéing, roasting | Slightly more refined but still rich in polyphenols |
Refined Olive Oil | 240°C / 470°F | High-heat frying, baking | More heat-stable but lower in nutrients |
Coconut Oil (Unrefined) | 175°C / 350°F | Baking, light sautéing, coffee blends | High in saturated fats, supports brain function, antimicrobial properties |
Coconut Oil (Refined) | 200-230°C / 400-450°F | High-heat frying, roasting | More neutral flavour, still retains stability |
Macadamia Nut Oil | 210°C / 410°F | Sautéing, roasting, salads | High in monounsaturated fats, buttery flavour |
Ghee (Clarified Butter) | 250°C / 485°F | High-heat frying, roasting | Lactose-free, high in fat-soluble vitamins (A, D, E, K) |
Grass-Fed Butter | 150°C / 300°F | Low-heat cooking, finishing dishes | Rich in omega-3s, CLA, and fat-soluble vitamins |
Beef Tallow | 200-250°C / 400-485°F | Deep frying, roasting | Natural saturated fat, highly stable |
Duck Fat | 190°C / 375°F | Sautéing, frying, roasting potatoes | High in monounsaturated fats, rich flavour |
Oils to Avoid or Limit (Highly Processed & Unstable)
Oil Type | Smoke Point (°C / °F) | Why Avoid It? |
Vegetable Oil (Generic Blend) | 205°C / 400°F | Often ultra-processed, high in omega-6, linked to inflammation |
Canola Oil (Refined) | 205°C / 400°F | Highly processed, contains trans fats if hydrogenated |
Soybean Oil | 230°C / 450°F | High in omega-6, linked to inflammation and metabolic issues |
Sunflower Oil (Refined) | 230°C / 450°F | High in omega-6, can oxidise quickly |
Corn Oil | 235°C / 455°F | Ultra-processed, high in inflammatory linoleic acid |
Grapeseed Oil | 216°C / 420°F | Highly unstable, high in PUFAs, prone to oxidation |
Choosing the Best Oil for Cooking Methods:
Raw / Salad Dressings / Drizzling: Extra Virgin Olive Oil, Avocado Oil, Macadamia Nut Oil
Sautéing / Stir-Frying: Extra Virgin Olive Oil, Coconut Oil, Duck Fat, Macadamia Nut Oil
High-Heat Cooking (Frying, Roasting, Grilling): Refined Avocado Oil, Ghee, Beef Tallow, Duck Fat
Deep Frying: Refined Avocado Oil, Beef Tallow, Ghee (as they remain stable at high temps)
Baking: Coconut Oil, Butter, Ghee, Olive Oil
Key Takeaways
✅ Best oils: Extra Virgin Olive Oil, Avocado Oil, Coconut Oil, Ghee, Grass-Fed Butter, Beef Tallow.
🚫 Avoid or limit: Vegetable oils, Canola, Soybean, Sunflower, Corn, and Grapeseed oils. 🔥 High heat stability: Avocado Oil (Refined), Ghee, Beef Tallow, Duck Fat.
🌱 Best for heart health: Extra Virgin Olive Oil, Avocado Oil, and Macadamia Nut Oil.
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