7 Worst Cooking Oils That Can Harm Your Health

7 Worst Cooking Oils That Can Harm Your Health:

Here’s a look at 7 of the worst cooking oils for your health—and what you should be using instead.

Cooking oil is a staple in most kitchens—but not all oils are created equal. While some can enhance your health, others may do the opposite. Many popular cooking oils are highly refined, loaded with inflammatory fats, or processed in ways that strip away nutrients and introduce harmful compounds.

1. Vegetable Shortening

Once popular for baking, vegetable shortening is made by hydrogenating vegetable oils, turning them into solid fats. This process often creates trans fats, which are now widely recognized as harmful.

Health Risks:

•Raises LDL (bad cholesterol)

•Lowers HDL (good cholesterol)

•Increases risk of heart disease, stroke, and type 2 diabetes

👉 Avoid anything with “partially hydrogenated” oils on the label.

2. Corn Oil

Corn oil is inexpensive and widely used, but it’s ultra-processed and contains a high level of omega-6 fatty acids, which can lead to an unhealthy omega-6 to omega-3 ratio when consumed in excess.

Health Risks:

•Promotes inflammation

•Increases risk of chronic diseases

•Often extracted with chemical solvents like hexane

3. Soybean Oil

Like corn oil, soybean oil is cheap and common in processed foods. It’s also high in omega-6 and heavily refined.

Health Risks:

•May disrupt hormone balance

•Linked to obesity and neurological issues in some studies

•Often made from genetically modified soy

4. Canola Oil (Refined)

Although marketed as “heart-healthy,” refined canola oil goes through heavy processing, including bleaching and deodorizing. This can lead to the formation of trans fats and oxidized compounds.

Health Risks:

•Potentially inflammatory

•May impair liver and kidney function over time

•Can contain hidden trans fats

5. Margarine (Made with Hydrogenated Oils)

Margarine was once considered a healthy alternative to butter, but many brands are made with partially hydrogenated oils, which are high in trans fats.

Health Risks:

•Strongly linked to heart disease

•Can increase insulin resistance

•Damaging to arteries and cholesterol balance

6. Cottonseed Oil

Unlike other oils, cottonseed is not a food crop, which means it may contain pesticide residues. It’s also high in saturated fat and omega-6.

Health Risks:

•High risk of inflammation

•Potential contaminants

•Not generally regarded as safe for long-term health

7. Palm Oil (Refined)

Palm oil is found in many processed foods and snack items. While not inherently toxic, refined palm oil undergoes high-heat processing that can create toxic byproducts.

Health Risks:

•High in saturated fats

•Can raise LDL cholesterol

•Some concerns over carcinogenic compounds when heated

Conclusion: Choose Cooking Oils Wisely for Better Health

Not all cooking oils are created equal. The worst offenders—like soybean, corn, canola, and other heavily processed oils—are often high in omega-6 fatty acids, prone to oxidation, and extracted using harmful chemical solvents. Regular consumption of these oils can lead to inflammation, heart disease, obesity, and other chronic health conditions.

To protect your health, it’s crucial to avoid or limit these unhealthy oils and instead opt for natural, minimally processed fats like extra virgin olive oil, avocado oil, coconut oil, or ghee, especially when cooking at high temperatures. These alternatives not only support better heart and brain health but also enhance the flavor and quality of your meals.

Your kitchen choices matter—cook smart, eat clean, and fuel your body with the right fats.