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10 Healthy Oils to Keep in Your Pantry

Just about every recipe on the planet calls for oil! Here's a simple guide to finding the right healthy oils for your next homemade meal.

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healthy oils Sweet Almond Oil, first extraction, in a small glass jar, dry almond nuts on an old wooden background, selective focus5PH/Getty Images

Almond Oil

Almond oil has a delightful nutty flavor and a high smoke point. This means that you can heat it at a higher level without it starting to burn. It’s also made of mostly monounsaturated and polyunsaturated healthy fats. Almonds are also rich in health benefits.

(Stock up on these other healthy pantry staples, too!)

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healthy oils Half of avocado and glass jug of avocado oil on wooden boardWestend61/Getty Images

Avocado Oil

Avocado oil is loaded with health benefits and brings a sweet aroma to your dishes. It’s low in saturated fats and can cook foods at high temperatures. Try substituting avocado oil for your usual cooking oil and see if you notice a difference.

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healthy oils chef cooking gluten free mealEducation Images/Getty Images

Canola Oil

Canola oil can be used for sauteing just about anything. It’s rich in monounsaturated and polyunsaturated fats and has a neutral taste. Its smoke point is 400 degrees, so feel free to use it when cooking dinner on the stovetop.

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healthy oils coconut oil and fresh coconuts on old wooden tableMagone/Getty Images

Coconut Oil

Coconut oil is a sweet oil with a hint of coconut flavor. It is solid at room temperature, so makes a great substitute for butter in baked goods. Its smoke point is 350 degrees, and it makes a yummy popcorn oil.

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Fresh corn oil in a bowl with ears of corn on a cloth on a slate backgroundMira Makkoen/Getty Images

Corn Oil

Corn oil is rich in healthy omega-6 fatty acids and adds a slightly sweet flavor to your recipes. It’s a healthier oil for frying foods and can be used when cooking tasty appetizers on the stove or in your air fryer.

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healthy oils Bottles of imported olive oil and olive oil blends are seen on a supermarket shelf in New York on Monday, March 21, 2016. (© Richard B. Levine) (Photo by Richard Levine/Corbis via Getty Images)Richard Levine/Getty Images

Olive Oil

Extra virgin olive oil has a low smoke point, so skip it if you’re frying meat or sauteing vegetables. It’s delicious sprinkled over a fresh salad or as a dip for homemade bread. Try infusing it with rich flavors like garlic or chili peppers to really make your dishes pop. Just be sure to avoid the fake stuff.

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Peanut oil also known as groundnut oil in a glass cup and peanuts on the background.jayk7/Getty Images

Peanut Oil

Peanut oil has a nutty flavor and is perfect for stir-frying rice and vegetables or baking goodies. It has a medium-to-high smoke point and can be used in baked goods or savory dishes.

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healthy oils Soybean oil and Soybean on wooden table.inewsistock/Getty Images

Soybean Oil

Soybean oil is rich in polyunsaturated fats and omega-6 fatty acids. It has a medium smoke point and is perfect for light sauteing or adding to a simmering sauce. Try using it to whip up your own salad dressing.

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Sunflower Oil

Sunflower oil is one of the best cooking oils because of its health benefits and sweet, nutty flavor. It is mostly made up of healthy monounsaturated fats and has a high smoke point. Use it for cooking chicken on the stovetop or roasting vegetables like Brussels sprouts.

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healthy oils Walnut oil in glass of bottle, whole big peeled walnut kernel with thin shell on wooden background. healthy food for brain. Fresh walnuts background nut conceptmescioglu/Getty Images

Walnut Oil

We can’t help it; we love a nutty oil, especially one bursting with healthy fats. Walnut oil is a delicious addition to your favorite salad dressings or sauces. It has a low smoke point, so keep it in your no-bake dips or marinades.

Carrie Madormo, RN
Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn't hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.

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