Healthy Cooking Oils: The Truth About Seed Oils and Easy Swaps You Can Make Today

This post may contain affiliate links. Read my disclosure policy here.

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.

Get My Favorite Brands List: natalietysdal.com/favorites 

“This isn’t about fear—it’s about learning, so you can make choices that work for you.” – Natalie Tysdal