You eat clean, watch your sugar, maybe even go organic, but what oil are you cooking with?
Most people reach for the same bottle every day, thinking it’s a small detail. But the oil you use can increase inflammation, support your hormones, or disrupt your cholesterol profile. At Kairos Integrative Care, we take a root-cause approach to heart health, hormones, and metabolism, and that includes your fats.
If you’ve ever wondered:
- Should I really be using coconut oil every day?
- Is olive oil still the healthiest?
- Is avocado oil good for health?
This guide is for you. Let’s explore which oils actually support your body, and when to use each one.
1. Coconut Oil is Powerful but Not for Everyone
Coconut oil has earned its popularity thanks to its medium-chain triglycerides (MCTs), which offer quick-burning energy. It works well for high-heat cooking and is often used in keto diets to support metabolism and brain function.
However, it’s also high in saturated fat. While some people handle it well, others, especially those with ApoE4 gene variants, may see a rise in LDL cholesterol with frequent use. While a few small studies suggest it can boost HDL (good cholesterol), it may also raise total cholesterol and inflammation in sensitive people.
You can use it if you are on a short-term keto or brain-boosting diet, or you need a heat-stable fat for high-heat cooking.
2. Avocado Oil is Clean, Versatile, and Heart-Supportive
Avocado oil is a favorite at Kairos because of its versatility and nutrient profile. It’s high in monounsaturated fats like oleic acid and low in inflammatory omega-6s. Also, A 2023 study noted that avocado oil may improve blood lipids and reduce inflammation in people with metabolic syndrome.
It has huge benefits like:
- Supports cardiovascular health
- Improves insulin sensitivity
- Contains vitamin E and lutein
If you’re looking for the best cooking oil for health that works for almost everyone, avocado oil is an excellent option for daily use.
3. Olive Oil Is the Gold Standard If You Use It Right
Extra virgin olive oil (EVOO) remains one of the most researched and recommended oils. It is rich in polyphenols and antioxidants that protect the brain, heart, and blood vessels. It has been a core part of the Mediterranean diet for decades, with studies linking it to reduced inflammation, better lipid profiles, and longer lifespan.
We recommend using raw or gently warmed olive oil in salad dressings, or drizzling over vegetables, or light sautéing. Keep in mind that olive oil is not ideal for high-heat frying due to its lower smoke point. It’s best to use daily if you want long-term support for inflammation, brain, and heart health.
Functional Medicine Tips
We believe in rotating oils and tailoring them to your personal health needs. No single oil is perfect for every situation. Here’s how we guide our patients:
- Use avocado oil for general high-heat cooking..
- Use olive oil raw or at low heat for brain and heart support.
- Use coconut oil in small doses for quick energy or keto plans, but test your lipids.
We also help patients test for markers like oxidized LDL and ApoE genotype to determine how their body handles different fats.
How to Choose & Use Oils Wisely (No Matter Which You Pick)
The healthiest oil in the world can become harmful if it’s used the wrong way. Whether you’re team olive, avocado, or coconut, how you store, cook, and portion your oils matters just as much as the type you choose. Here’s what to keep in mind:
- Smoke Point Awareness: Each oil has a temperature at which it starts to break down. Use high-smoke-point oils like avocado for high heat, and save olive oil for lower temperatures.
- Refining Process: Cold-pressed or extra virgin oils retain more nutrients and antioxidants. Highly refined oils may lose these benefits and contain traces of chemicals.
- Smart Packaging: Oils are sensitive to light and heat. Look for dark glass bottles, and store them in a cool, dry place to protect their quality.
- Portion Control: Oils are calorie-dense, just one tablespoon packs around 120 calories. Use enough to nourish, but not overdo.
Personalized Nutrition Starts with the Right Fats
The best cooking oil for health isn’t just about smoke points; it’s about what works for your metabolism, genes, and lifestyle. If you’ve been blindly following food trends and still feel bloated, inflamed, or off, it’s time to dig deeper.
Ready to personalize your fats for real metabolic health? Lola, our Board-Certified Nurse Practitioner with training in functional medicine and root-cause nutrition, offers expert care in Houston, Sugar Land, and nearby zip codes 77046 & 77478. Book your visit today, and let’s make food your most powerful form of medicine.
