Key Point: A variety of studies show that extra virgin olive oil is among the best cooking oils. In one study, frying olive oil eight times in a row only increased the trans fat content from 0.045% to 0.082% — still a negligible amount . These oils are best for frying or roasting. Olive oil has a relatively lower smoke point compared to other oils, so it’s best for low and medium-heat cooking. Pressed oils like extra virgin olive oil, avocado oil, and nut oils are made by squeezing the oil from these luscious foods and are therefore excellent for dishes where robust flavor is desired. So if you want more fried foods in your life, the key is to make sure that you are sticking with healthy cooking oils like avocado oil, coconut oil, olive oil, butter/ghee, and macadamia nut oil. The only problem is that the smoke point can vary vastly from 320 – 405 °F. Different oils have varying smoke points depending on what they're composed of and how refined/processed they are. Mediterraneans know that olive oil is the best oil for cooking and frying. So why do Americans believe that olive oil should only be used raw? Some articles say that you can cook with extra virgin olive oil, but it’s best to read the label for the smoking point of that particular oil. How healthy your fried foods are depends on how healthy your cooking oils are. Unlike other common cooking oils, olive oil contains compounds and antioxidants that prevent the oil from breaking down under moderate heat. Everyday Extra Virgin Olive Oil checks all the boxes. In a study featuring 20 participants, eating a breakfast fried with extra virgin olive oil led to lower levels of postprandial oxidative stress compared to either canola or sunflower oil . More refined oils, like safflower oil or canola oil, have a longer shelf life and a higher smoke point, and less flavor (which is why they're often called neutral oils). Olive oil is one of the most stable oils for cooking. However, avoid using olive oil for deep frying food. It’s also one of the healthiest oils to use when baking. If you’re looking for the best olive oil for cooking, the O-Live and Co. Virgin olive oil can also be used for baking. The science. It varies by specific oil, but pressed oils can have a lower smoke point—making them more apt for quick and flavorful saute. Extra virgin olive oil seems to dominate the olive oil shelf in supermarkets. Keep an eye on your pan to make sure the oil doesn’t smoke. Not only was its flavor profile—which is best described as mild and fruity—designed to complement any type of cooked dish, but it’s also one of the purest olive oils out there. Using olive oil for deep frying food is not recommended as it has a low smoking point.