List of the Healthy OILS TO COOK WITH

The pendulum of nutrition has swung back toward embracing healthy fats, which means the oils we consume are once again finding favor in meal-prep plans as well as clean menus alike. But just because the oils are no longer vilified as a fat trap doesn’t mean they cannot trip up your diet objectives. As per the personal yoga trainer in Gurgaon, “Oils are surely a significant point to work on to follow a balanced diet, but as they are calorically dense, it’s easy to overdo it”. Here’s how to ensure you’re getting the nutrition you require to look and perform your best.


The first one comes to Canola, which comes from a cultivar of the rapeseed plant, and is undoubtedly one of those universal oils that seem to be able to do it all. Thanks to its neutral flavor as well as relatively high smoke point (the temperature at which it turns acrid & bitter when heated), canola can take on your sautéing as well as salad dressings with equal aplomb.

Caution: Canola lasts about just a year before it goes rancid; store in a cool, dark place to maximize its lifespan.


Most personal yoga trainers in Delhi recommended Coconut oil. Coconut oil is one of the most popular oils now more than ever, with some calling it the latest health superfood that can aid in everything from increasing weight loss to reducing the risk of Alzheimer’s. From a cooking standpoint, coconut oil has a sweet, nutty taste that’s ideal for baking; not merely this coconut oil also adds a tropical taste to curries, fish dishes, and more.

Caution: Many of the health advantages attributed to coconut oil come from its medium-chain fatty acids, which are more easily absorbed in the body & are a good source of energy for athletes.


This has one of the highest smoke points of all oils (about 520°), so it’s great for dishes in which you require high heat. Best yoga trainers in Delhi also mention that avocados are rich in monounsaturated fat and that avocados are also considered a heart-healthy option. You may also see this oil in a wide variety of beauty products for healthy skin as well as hair.

Caution: These oils are often more expensive than other healthier oils on the market; make sure you’re using ones that are for cooking in the kitchen and leave the oils for cosmetic purposes for your beauty routine.

Flax seed

With its combo of both omega-3 as well as omega-6 fatty acids, flaxseed may be a great vegetarian alternative to fish oil, even though research is mixed about whether flaxseed has the same health advantages since the body can’t convert the acids as easily once they are digested.

Caution: Flaxseed is heat sensitive as well as easily broken down by heat, light, & oxygen; with its low smoke point, its finest drizzled over already prepared foods rather than heated on the stove.


Regular or light olive oil has a lighter hue than extra-virgin olive oil, which tends to be a bit more flavorful. (Light oils are typically treated with chemical solvents; extra-virgin olive oil is the pure oil extracted from the olives.) Stick with the former for high-heat cooking, since olive has quite a higher smoke point, & the latter for times you are willing to add flavor, such as for vinaigrettes or simply drizzling over grilled vegetables. High in monounsaturated fatty acids, this oil has been linked to healthy cholesterol levels and a lower risk of heart disease.

Caution: Extra-virgin olive oil has a distinct flavor profile, but it can overwhelm certain dishes, so be careful not to overdo it.