Extra virgin olive oil is the healthiest and most versatile cooking oil, according to a consensus of dietitians and nutrition scientists who spoke to the Guardian. It is widely regarded as the top choice for daily cooking thanks to its high monounsaturated fat content and an abundance of polyphenols – more than 30 different types – which are known for their anti-inflammatory, antimicrobial, anticancer and antioxidant properties. Dr Sammie Gill, a specialist gastroenterology dietitian, says: “Extra virgin olive oil is widely regarded as one of the healthiest and most versatile cooking oils.”
Why unsaturated fats matter for your health
The fundamental difference between cooking oils lies in their ratio of saturated to unsaturated fats. Lisa Howard, author of The Big Book of Healthy Cooking Oils, explains that all oils contain a mix of saturated, monounsaturated and polyunsaturated fats. “The olive oil has 11g of monounsaturated fat out of 14g,” she says, holding up a bottle. “The walnut oil, 10g is polyunsaturated. The coconut oil, 12g is saturated.” In health terms, the distinction is clear: diets high in saturated fat raise “bad” LDL cholesterol, while swapping them for unsaturated fat lowers that cholesterol and reduces the risk of cardiovascular disease. The British Heart Foundation’s senior dietitian, Dell Stanford, says: “Replacing saturated fat with unsaturated fat helps to lower LDL cholesterol levels and reduce the risk of cardiovascular disease.”
UK government guidelines recommend total fat intake should not exceed 35% of daily calories, with saturated fat limited to no more than 11% of energy intake (about 30g for men and 20g for women). Current average intake of saturated fat is around 12.4%, which the government considers excessive. Both monounsaturated and polyunsaturated fats are linked to cardiometabolic benefits, including improved cholesterol profiles. Dr Gill explains: “Neither type is inherently better than the other. The key focus should be on swapping saturated fats for unsaturated fats.” Howard offers a handy fridge test: if an oil pours straight from the fridge, it’s polyunsaturated; if it doesn’t pour easily, it’s monounsaturated; if it turns into a rock, it’s saturated.
Extra virgin olive oil’s health edge comes from its polyphenol content. These compounds pass through the gut to the large intestine, where gut microbes ferment them into metabolites that are “key contributors linked to health benefits”, Dr Gill says. A large body of evidence shows benefits for blood pressure, cholesterol and glycaemic control. One specific polyphenol, oleocanthal, has anti-inflammatory properties similar to ibuprofen. Regular consumption of more than half a tablespoon of EVOO daily is linked to a lower risk of heart disease, and antioxidants in the oil can cross the blood-brain barrier, potentially slowing age-related cognitive decline.
Beyond olive oil: rapeseed, avocado and nut oils
For those seeking a neutral flavour or a cheaper everyday option, cold-pressed rapeseed oil is an excellent alternative. It is high in unsaturated fats, contains nearly half as much saturated fat as olive oil, and provides anti-inflammatory omega-3 fatty acids – which sunflower oil does not. Rapeseed oil has a high smoke point of around 230°C, making it ideal for frying, searing and roasting, as well as for dressings and baking. All UK-grown rapeseed is GM-free, and the oil is widely available and affordable. “Rapeseed oil contains nearly half as much saturated fat, and it also contains healthy, anti-inflammatory omega-3 fatty acids,” Stanford says.
Avocado oil is surging in popularity. Dr Gill says: “It’s high in monounsaturated fats, especially oleic acid. It has a high smoke point and high temperature stability, making it a high-quality cooking oil.” It is also rich in phytosterols and carotenoids, particularly lutein, which plays a role in eye health – protecting the retina and delaying the progression of age‑related macular degeneration and cataracts. However, evidence of human health benefits remains limited. The UK market for avocado oil is growing steadily, driven by demand for healthy, natural products and home cooking trends, with consumers willing to pay a premium for organic and sustainably sourced varieties.
Specialist nut and seed oils offer unique flavours but are best reserved for dressings rather than high-heat cooking. “The composition of fats varies widely among nut oils,” Dr Gill notes. Brazil nut oil has the highest saturated fat (about 25%) among nut oils, while walnut oil is richest in omega-3 and omega-6. Hemp seed oil is high in omega-3s and may improve heart health and help with skin conditions like eczema, but it has a low smoke point. Bridget Benelam, a nutrition scientist at the British Nutrition Foundation, says: “These oils often have low smoke points and are relatively expensive and so should be used for dressings rather than cooking.” Hazelnut oil, with its rich flavour, is suitable for medium-high heat cooking and can replace butter in baking to produce a moister crumb. Pistachio oil has a delicate sweetness and can be used in baking or for flavouring lattes – Howard says it turns green and is “a fun experiment” far better than artificial hazelnut flavouring. Culinary argan oil, made from toasted kernels, is best used as a finishing oil in Moroccan cuisine, drizzled over couscous or used as a dip for bread.
Contrary to online claims, there is no evidence that seed oils cause inflammation. Dr Gill dismisses the idea: “No, absolutely not. The idea that seed oils cause ‘inflammation’ is nonsense.” Large-scale studies show that omega-6, commonly found in seed oils, is linked to cardiometabolic health benefits. Meanwhile, oils high in saturated fats – notably coconut oil and palm oil – should be limited. Coconut oil is about 86% saturated fat, roughly one‑third more than butter. “Palm oil is often used in processed foods, so look out for it on ingredients lists, and avoid where possible,” Stanford advises.
Do you need to vary your oils to achieve the “30 plants a week” goal? Benelam says: “While the ‘30 plants a week’ message is popular, there isn’t a large body of evidence to support this specific number. Provided unsaturated types are mainly used, it probably isn’t necessary to vary the type of oil that you use.”
Storage, budget and the bottom line
Getting the most out of your oil means storing it correctly. “Light, heat, time and exposure to oxygen degrade unsaturated oils,” Howard warns. She is appalled by common mistakes: “People store their nice quality unsaturated fats on the window sill because it’s pretty – my God, the sunlight! They put it next to the oven, even above the stove – the heat!” The correct method is to buy extra virgin olive oil in dark glass or tins – never plastic – keep it in a cool, dark place, use it within 18 months of the harvest date (which should be on the label), and put the lid back on after each use. Olive oil is more like a freshly squeezed juice than a fine wine: it gets worse, not better, with age.
Price remains a barrier for many. Wars, droughts and labour shortages have driven up costs, but bargains exist. In UK supermarkets, Asda sells a litre of extra virgin olive oil for £7.13, Sainsbury’s and Tesco for £7.50 – typically Spanish olives or EU blends. For higher quality with a protected designation of origin (PDO) or protected geographical indication (PGI) label, the cheapest options are Aldi’s Puglian oil (£5.49 for 500ml) and Lidl’s Messenian oil (£6.49). Howard is emphatic: “I only ever use extra virgin olive oil.” For those on a tight budget, any unsaturated oil – such as sunflower or groundnut – is still better than a saturated fat. As the experts stress, oils are not optional: they are a source of essential fatty acids the body cannot make itself, and are crucial for absorbing fat‑soluble vitamins A, D, E and K. Howard sums it up neatly: “If you eat a salad with only veggies – no nuts, no cheese, no avocado, no olives, no dressing – that’s not really getting you anywhere.” Making your own dressing is simple: just a good‑quality oil and an acid.