Cooking with oil can offer unique flavors and textures to dishes that water or broth cannot replicate. While oil is a source of essential fats needed by the body, not all oils are created equal. Healthy oils are typically unsaturated and minimally processed, providing omega-3 fatty acids, monounsaturated fatty acids, vitamins, and antioxidants. Oils high in saturated or trans fats should be limited to maintain heart health.

When choosing cooking oils, it's essential to consider their smoke points, as heating oil beyond this point can break down nutrients and create harmful free radicals. The healthiest oils for vegan cooking include avocado oil, extra virgin olive oil, cold-pressed walnut oil, canola oil, and sesame oil. Coconut oil, while popular, is high in saturated fat and may increase the risk of heart disease if consumed in excess. Moderation in oil consumption, along with a balanced diet, is key to maintaining overall health and wellness.