Choosing the Right Cooking Oil for Health and Flavor

Cooking oils are one of those everyday choices we often overlook. A splash here, a drizzle there—and suddenly, the oil we use becomes the foundation of nearly every meal. Yet not all oils are created equal. The type of fat, how it’s processed, and even how it behaves under heat can make a real difference to our health.

Here’s what to consider when choosing your kitchen staple:

1. Nutritional Content

The first thing to look at is the fat profile. Oils rich in monounsaturated fats—like extra virgin olive oil and avocado oil—are considered heart-friendly and supportive of overall wellness. On the other hand, oils high in saturated fats (such as coconut oil, palm oil, and butter) should be used sparingly, since excess saturated fat can increase heart disease risk over time.

Another thing to watch is the balance of omega-6 to omega-3 fatty acids. While we need both, the modern diet is already overloaded with omega-6s from seed oils such as soybean, safflower, and corn oil. Too much omega-6 can tip the body toward inflammation, especially when not balanced with anti-inflammatory omega-3s.

Lastly, avoid partially hydrogenated oils (trans fats). These not only lower “good” HDL cholesterol but also raise harmful LDL cholesterol—a double blow to heart health. Although now rare, they still lurk in some outdated fats like shortening.

2. Smoke Point

Every oil has a temperature at which it begins to break down, called the smoke point. When heated past this stage, oils oxidize and form harmful compounds that promote oxidative stress and inflammation in the body. For high-heat cooking like stir-frying or searing, choose stable oils with higher smoke points, such as avocado oil or refined olive oil. Save delicate oils, like extra virgin olive oil, for dressings, dips, and low-heat cooking where their flavor and nutrients can shine.

3. Processing

How an oil is made matters. Cold-pressed and minimally refined oils retain more of their natural antioxidants, vitamins, and flavor. In contrast, heavily processed oils often lose nutritional value and may contain chemical residues from extraction. As a rule, the fewer steps between the plant and your bottle, the better.

4. Flavor and Storage

Practicality and pleasure both matter. Some oils bring subtle flavors, like nutty sesame oil or peppery extra virgin olive oil, while others are nearly neutral. Keeping a few on hand for different cooking needs is a smart strategy. Oils also need proper storage: keep them sealed, away from heat and light, to prevent rancidity.

So, What’s the Healthiest Cooking Oil?

If there’s one oil that consistently stands out, it’s extra virgin olive oil. Rich in monounsaturated fats and antioxidants, it supports heart health, helps manage inflammation, and even benefits gut and hormonal balance. Avocado oil comes close, with similar qualities and a higher smoke point that makes it more versatile for high-heat cooking.

Ultimately, the “best” oil is the one that fits your cooking style, supports your health goals, and tastes delicious on your plate. By choosing wisely, you’re not just adding flavor—you’re nourishing your body with every meal.

Beauty from Within: The Selenium Connection

When we choose our cooking oils carefully and reach for those rich in healthy fats and antioxidants, we protect our bodies against the daily wear and tear of modern living. A drizzle of olive oil can guard your heart, while avocado oil can nourish your skin. These small choices quietly build a foundation of long-term wellness.

Supporting your body against oxidative stress does not stop in the kitchen. Oils provide antioxidants that defend your cells, and minerals such as selenium offer another powerful layer of support. Selenium is often overlooked, yet it plays a vital role in helping your body neutralise free radicals, support thyroid balance, and strengthen immunity. At the same time, it contributes to glowing skin, resilient hair, and a sense of inner vitality.

Think of it as a natural partner to your oils. Just as you reach for that golden bottle to prepare a nourishing meal, selenium works within you each day to protect, balance, and restore. It is a small, simple choice that builds resilience and beauty from the inside out.

At Birch & Wilde, our carefully crafted Selenium supplement was designed to deliver this essential mineral with purity and care. It is part of our commitment to helping you age gracefully, with confidence and radiance, by nourishing your body at the deepest level. True beauty begins within, and with the right daily choices, it can shine through for a lifetime.

Glow, baby, glow.