Match the fat to the job
Neutral refined oils work well for higher-heat cooking. Extra-virgin olive oil brings flavor to dressings, roasting, and sautéing. Butter or ghee may be chosen for taste and culinary tradition. No single option is required for every technique.
Focus on the overall pattern
Public-health guidance generally recommends replacing some saturated fat with unsaturated fats rather than eliminating fat. Olive, canola, avocado, soybean, and other vegetable oils provide mostly unsaturated fats. Butter, coconut oil, and palm oil contain more saturated fat.
Smoke point is not the only measure
A visible smoke point tells you the oil is becoming too hot, but stability also depends on refinement, antioxidant content, duration, and repeated heating. At home, avoid letting oil smoke heavily and discard oil that smells rancid or has been repeatedly overheated.
Storage and portions
Keep oils away from heat and light, close containers tightly, and buy a size you will use while fresh. Fat is energy-dense, which is useful but easy to pour heavily. Measure when consistency matters; pour by feel when it does not.