最健康的油是富含单不饱和脂肪以及多不饱和脂肪的油，例如植物油和橄榄油。使用这类脂肪替代饱和脂肪，有助于降低患心脏病的风险。
但对烹饪而言，并非所有油都一样。有些油可适应高温，有些则不行。
油的烟点是指开始冒烟和分解时的温度。一旦烹饪油开始冒烟，便会失去一些营养价值，并让食物出现不好的味道。
烟点高的油适合高温煎炸和炒菜。其中包括：
烟点中等偏高的油，适合中高温度下煎炒。其中包括：
亚麻籽油、南瓜籽油和核桃油等烟点较低的油最适合用于制作沙拉酱和蘸酱。牛油果油、葡萄籽油、橄榄油和芝麻油等一些油广泛用于煎炸或制作沙拉酱。
Aug. 27, 2022
- Monounsaturated fat. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats. Accessed Feb. 15, 2021.
- Polyunsaturated fat. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats. Accessed Feb. 15, 2021.
- Mozaffarian D. Dietary fat. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2021.
- Healthy cooking oils. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils. Accessed Feb. 15, 2021.
- All about oils. Food and Nutrition. https://foodandnutrition.org/january-february-2014/all-about-oils/. Accessed Feb. 15, 2021.
- Deep fat frying and food safety. U.S. Department of Agriculture. https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/deep-fat-frying-and-food-safety/CT_Index. Accessed Feb. 15, 2021.