Whether you drizzle it over seafood or use it for a fry up, oil is an essential element of many recipes. Unfortunately, for as important and tasty as oily can be in recipes, it isn’t always the healthiest choice. Fortunately, there are plenty of healthy alternatives, including coconut, avocado, and EVO (extra virgin oil) options.

So, what are the benefits of these, and which are the best for you?

The Case for Coconut Oil

On the one hand, there are lots of big claims made about coconut oil. It has been reported to help with everything from diabetes to diets. Besides, it tastes great.

On the other hand, however, great taste aside, it’s mostly made of saturated fat so take dieting claims with a pinch of salt (or oil.)

The Case for EVO Oil

The case here is pretty clear. It’s traditional olive oil but supposedly healthier for your heart. What’s more, it is also a powerful anti-inflammatory.

It isn’t a replacement for, well, actually replacing olive oil, if that’s your ultimate goal. Still, it’s a healthier form of this old cooking classic.

The Case for Avocado Oil

There are many health benefits to using avocado oil, especially regarding cholesterol. It lowers LDL (the “bad” cholesterol) and improves HDL (the “good” cholesterol) making this a heart smart option. It also reduces your triglyceride levels, improves your blood’s ability to clot, and is good for insulin sensitivity.

Avocado oil also tends to have a mild flavor and a higher smoke point than traditional olive oils, making it better able to keep its nutrients when cooked at high temperatures.

What’s more, while EVO and coconut oil can have trouble blending with sauces, avocado oil can blend quite nicely without having to turn to olive oils.

Which is best is, of course, “a matter of taste.” Each has its own benefits. That said, avocado oil stands out among the pack as especially nutritious.