Healthy Cooking Oils: The Truth About Seed Oils and Easy Swaps You Can Make Today
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Are seed oils really as bad as everyone says? If you’re concerned about what’s in your food, be sure you add healthy cooking oils to your diet. This is the place to start.
Seed oils—like soybean, canola, sunflower, and corn oil—are hidden in everything from salad dressings and protein bars to plant-based milks and restaurant meals. While they’re often marketed as “heart-healthy,” more experts are sounding the alarm about their impact on inflammation, oxidative stress, and long-term health.
In this post, I’ll break down the science behind seed oils, explain the controversy, and share practical, easy swaps for healthy cooking oils so you can make better choices.
Seed Oil-Free Shopping List
Cooking Oils & Fats (100% seed oil–free)
Extra Virgin Olive Oil – Cold-pressed, unrefined
Primal Kitchen Spray Avocado oil (use code NatalieTysdal for 10% off)
Coconut Oil – Unrefined, virgin
Grass-Fed Butter
Ghee (clarified butter)
Tallow (grass-fed)
Duck Fat or Lard (pasture-raised, no additives)
Condiments & Dressings (Made with olive or avocado oil)
Mayonnaise – Avocado oil– or olive oil–based
Salad Dressings – Olive oil– or avocado oil–based
Pesto – Olive oil–based
Salsa – No added oils
Hot Sauce – No seed oils (check labels)
Pantry Staples
Nut Butters – Ingredients: nuts + salt only
Canned Tuna or Salmon – In olive oil or water
Canned Beans – No added oils
Pasta Sauce – Olive oil–based
Bone Broth – No seed oils or “vegetable oil” listed
Snacks
Crackers – Made without seed oils
Tortilla Chips – Avocado oil–based
Popcorn – Popped in coconut or avocado oil
Olives – Oil-cured in olive oil
Dark Chocolate – 70%+ cocoa, cocoa butter–based
Dairy & Alternatives
Whole Milk or Cream – From grass-fed cows
Yogurt – Full-fat, no added oils
Cheese – Block or shredded (check for additives)
Plant Milks – No seed oils (check ingredient list)
Frozen Foods
Frozen Vegetables – No added sauces or oils
Frozen Berries – No added sugar or oils
Frozen French Fries or Hash Browns – Avocado or olive oil–based
Grass-Fed Meats – Clean ingredient list
How to Spot Hidden Seed Oils
Avoid these on ingredient lists: soybean oil, canola oil, sunflower oil, safflower oil, corn oil, cottonseed oil, grapeseed oil.
Choose instead: olive oil, avocado oil, coconut oil, or no added oils at all.
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“This isn’t about fear—it’s about learning, so you can make choices that work for you.” – Natalie Tysdal
