When it comes to choosing the right healthy oil for cooking, the smoke point is the most important factor. If you heat oil beyond its smoke point, the flavor of the food will be burned and the heat will produce free radicals, which can be harmful to your health. Choose an oil that has a lower smoke point. Virgin oils tend to have a higher smoke point, but these oils are also volatile and have a bad taste.
Extra virgin olive oil is a great choice because it has a high smoke point and is incredibly versatile.