Choosing healthy cooking oil can change your life!

For years, we’ve been told that vegetable oils like soybean, sunflower, and corn oil are “heart-healthy.” But recent research shows that these oils, which are high in omega-6 fatty acids, may actually contribute to chronic inflammation, increasing the risk of obesity, heart disease, and other health problems.

In contrast, traditional fats like olive oil, avocado oil, butter, and lard are more stable, have a better balance of fats, and support overall health. Here’s what you need to know.

The Problem with High Omega-6 Vegetable Oils

Our bodies need both omega-6 and omega-3 fatty acids, but too much omega-6 and too little omega-3 can cause inflammation and disease. The ideal omega-6 to omega-3 ratio is around 4:1, but most modern diets are 15:1 or even 20:1, mainly due to vegetable oils.

Vegetable Oils to Avoid

Oil Type	Omega-6 (%)	Omega-3 (%)	Omega-6:3 Ratio	Why It’s Bad
Soybean Oil	50-55%	6-8%	~7:1	Highly processed, common in fast food
Corn Oil	55-60%	~1%	~60:1	High omega-6, oxidizes easily
Sunflower Oil	60-70%	~0%	70:1+	Almost no omega-3, inflammatory
Safflower Oil	75%	~0%	75:1+	Very high omega-6, unstable at high heat
Canola Oil	18-24%	9-11%	~2:1	Often genetically modified, highly refined
Grapeseed Oil	70-75%	~0%	70:1+	Industrial byproduct, highly refined
Peanut Oil	30-35%	<1%	~30:1	High omega-6, used in deep frying
Rice Bran Oil	35-40%	~1%	~35:1	Processed with chemical solvents

Hidden Sources of These Oils

Even if you don’t cook with these oils at home, they are found in:

• Fast food and restaurant meals (especially fried foods)

• Processed snacks (chips, crackers, cookies)

• Packaged baked goods (cakes, muffins, pastries)

• Salad dressings, mayonnaise, and sauces

Healthier Alternatives: Low Omega-6 & Stable Fats

Unlike vegetable oils, these fats don’t promote inflammation and are much more stable for cooking.

Healthy Oil/Fat	Omega-6 (%)	Omega-3 (%)	Omega-6:3 Ratio	Best Uses
Olive Oil (EVOO)	~10%	<1%	~10:1	Salads, low-heat cooking
Avocado Oil	~10%	<1%	~10:1	High-heat cooking, frying
Butter (Grass-Fed)	~2%	~1%	~2:1	Baking, spreading, cooking
Lard (Pork Fat)	~10%	~1%	~10:1	Roasting, frying
Coconut Oil	<2%	0%	N/A	High-heat cooking, baking

Why These Fats Are Better

✅ More stable – Less likely to oxidize and create harmful free radicals

✅ Better balance of fats – Lower omega-6, reducing inflammation

✅ Nutrient-rich – Contain vitamins and antioxidants

How to Make the Switch

1. Stop using high-omega-6 vegetable oils (like soybean, sunflower, and corn oil).

2. Choose stable, natural fats like olive oil, avocado oil, butter, lard, and coconut oil.

3. Balance your omega-6 and omega-3 intake by eating more fatty fish (salmon, mackerel, sardines) or taking fish oil supplements.

4. Check food labels – Avoid products with “vegetable oil,” “canola oil,” or “partially hydrogenated oils.”

Final Thoughts

The idea that vegetable oils are “heart-healthy” is outdated. New research shows that high-omega-6 oils promote inflammation, while traditional fats like olive oil, butter, and lard are better for your health.

By switching to healthier fats, you can reduce inflammation, improve heart health, and support overall well-being.

References

1. Simopoulos, A. P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients, 8(3), 128. https://doi.org/10.3390/nu8030128

2. Schwingshackl, L., & Hoffmann, G. (2014). Monounsaturated Fatty Acids, Olive Oil and Health Status. Lipids in Health and Disease, 13, 154. https://doi.org/10.1186/1476-511X-13-154

3. de Souza, R. J., et al. (2015). Intake of Saturated and Trans Unsaturated Fatty Acids and Risk of Cardiovascular Disease. BMJ, 351, h3978. https://doi.org/10.1136/bmj.h3978

4. Cordain, L., Eaton, S. B., et al. (2005). Origins and Evolution of the Western Diet. The American Journal of Clinical Nutrition, 81(2), 341–354. https://doi.org/10.1093/ajcn.81.2.341