Choosing the right cooking oil matters for your health. Learn which oils reduce inflammation, support heart health, and which ones to avoid in your kitchen.

In this episode, Dr. Alicia Newsome breaks down everything you need to know about healthy cooking oils and cooking fats. She explains which oils are best for high-heat cooking, which ones to use as finishing oils, and which common cooking oils may be harming your health. Learn about smoke points, the difference between refined and unrefined oils, omega-3 and omega-6 fatty acids, and how to choose the healthiest cooking oils for your family.

Dr. Newsome shares specific temperature guidelines for popular oils like avocado oil (up to 520°F refined), coconut oil, and olive oil—plus why she recommends keeping extra virgin olive oil under 120°F for maximum health benefits. She also reveals the shocking truth about omega-6 to omega-3 ratios in the typical Western diet (20:1 versus the ideal 1:1 to 4:1) and how this chronic imbalance fuels inflammation and disease.

Episode Chapters:

00:09 – Why cooking oils matter for inflammation and heart health

00:30 – Understanding smoke points, refined vs. unrefined, and quality factors

02:45 – Avocado oil, coconut oil, and their specific smoke points

05:20 – Why extra virgin olive oil is best kept under 120°F

06:15 – How to use these healthy cooking fats

06:46 – The science behind healthy fats, MCTs, oleic acid, and omega-3s

08:30 – Hemp seed, walnut, flaxseed, pumpkin, almond, and macadamia nut oils

15:58 – The omega-6 problem: understanding the 20:1 ratio in Western diets

17:20 – Vegetable, canola, soybean, corn, safflower, sunflower, cottonseed, grapeseed, peanut, and sesame oils

18:45 – Heavy processing, trans fats, and links to chronic disease

DOWNLOAD THE HEALTHY COOKING OILS GUIDE: 

https://go.dralicianewsome.com/healthy-cooking-oil-smoke-point-guide

SEE DR. ALICIA NEWSOME ON TV: 

youtube.com/watch?feature=shared&v=uMUmgzkSeMU

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https://www.dralicianewsome.com/invite-to-speak/

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Keywords:

cooking oils, health benefits, smoke points, refined oils, unrefined oils, omega-3, omega-6, inflammation, avocado oil, coconut oil