What oil is best and healthiest for cooking and salads?

Cooking: I prefer Coconut
Why? It's one of the highest concentrations of naturally occurring saturated fats there is, it is very shelf stable due to no open bonds, and is much better for cooking at a higher temperature than olive oil as it is less likely to oxidize.


Salads: Flax Oil (I like the ones infused with chili's/herbs as it gives more flavor)
Why? Rich in omega 3's which is tough(ish) to find as a vegan, it's an anti-inflammatory, the essential fatty acids are largely responsible for its skin-healing and irritations.

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Oils are not the healthiest for you. They are processed and since all the fiber is stripped many say it is like eating empty calories.

I have heard that coconut butter is the best because it keeps the fiber from the coconut in it.

Coconut oil is good for cooking because it can withstand it.
Olive oil, and many other oils, are not good for cooking because they oxidize and become damaged fats.

You don't want to eat damaged fats.

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when cooking I use olive oil it is more expensive but is a mono fat. best not to use a whole lot for any reason because food wrapped in any fat need to be digested before the other nutrition gets digested inside of the oil wrapping. also do not cook to the smoke point this changes all vegetable fats into trans fats and that is not good. Canola oil is the second best it is a mono fat and is cheaper but I love the flavor of olive oil myself.

as for salads if for your self extra light olive oil is best but if you do not mind the flavor of evoo then it has more good stuff in it and that is what I use for making dressings.

1 good dressing is
homestyle italian
1/4 cup olive oil
2 tab water
1 tsp salt
2 tab lemon juice
1 tab Italian seasoning of choice

shake and dress the salad.
the water helps to blend the oil and lemon juice let it set about 15 minutes for more of the seasoning to get into the oil. good ether way. Shake and serve.

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For me I use extra virgin olive oil for both, as recommended by my dietitian. I have high cholesterol and olive oil is a healthy fat.

And the reason it's at the bottom of the food chart is because proportionally, you shouldn't be eating many servings of it like you would with veggies and fruits. Moderation is the key.