Healthy Cooking Oils

Get creative and substitute these heart healthy oils in place of olive oil! These good-for-you oils protect your heart and boost immunity.


Heart Healthy Cooking Oils

Mild, slightly nutty macadamia oil is full of monounsaturated fatty acids -- the same heart-protecting stuff that gives olive oil its healthful reputation.

How to Use It:

  • Use in quick breads that call for oil (think banana or zucchini).
  • Sub for EVOO in pesto.
  • Whisk with fresh lemon or lime juice for a quick vinaigrette.


Fragrant and full- flavored, pistachio oil tastes like the nuts in liquid form. Recent studies show that the oil may help reduce inflammation, which has been linked to everything from obesity to cancer.

How to Use It:

  • Toss with roasted asparagus.
  • Brush on cod after broiling or grilling.
  • Drizzle a little bit over grilled or broiled fruit.


Made by pressing the flesh of the avocado, this rich green oil has a mild, fresh flavor. Research suggests that it may help boost your immune system and keep your gums healthy.

How to Use It:

  • Drizzle over slices of fresh mozzarella and tomato.
  • Mix into salsa.
  • Use for sautéing fish.


This intensely flavored oil, which ranges in color from gold-green to dark brown, tastes exactly like pumpkin seeds. Some scientists believe that it may promote prostate and bladder health.

How to Use It:

  • Stir into hummus or other bean dips.
  • Add to mashed sweet potatoes.
  • Drizzle over vanilla ice cream, then top with roasted, salted pumpkin seeds.


Not all oils are good for high-heat cooking, which can break down flavors and nutritional benefits. But rice bran oil can take the heat, making it a great choice for deep-frying, searing and stir-frying. It may also help lower cholesterol, thanks to an antioxidant known as gamma oryzanol.

How to Use It:

  • Use in a chicken and broccoli stir-fry.
  • Brush in a pan to sear a pork chop or steak.
  • Heat in a pot and toss in some popcorn kernels to make old-school stovetop popcorn.