Fatty Liver: Harvard-Trained Doctor Reveals 5 WORST Cooking Oils You Must Avoid, Shares Liver-Safe Alternatives Experts Swear By

Fatty liver is becoming a common health concern, affecting millions worldwide. When your liver is already stressed due to excess fat and inflammation, the wrong cooking oils can make matters worse. Harvard-trained doctor Saurabh Sethi explains which oils to avoid and which healthier options can support liver function.

5 Worst Cooking Oils For Fatty Liver

Certain oils can trigger inflammation, oxidative stress, and liver fat buildup, especially when heated. Experts warn that these five oils are particularly harmful for people with fatty liver:

1. Soybean Oil – Highly processed and rich in omega‑6 fats, it can increase inflammation and worsen oxidative stress.
2. Corn Oil – Also high in omega‑6, it can break down at high heat and form harmful compounds.
3. Cottonseed Oil – Often refined and may contain pesticide residues, this oil can raise bad cholesterol levels.
4. Grapeseed Oil – Polyunsaturated fats in this oil are unstable at cooking temperatures, creating inflammation-causing compounds.
5. Canola Oil – Heavily processed and rich in omega‑6, it oxidises easily under heat, stressing the liver.

Why these oils are harmful?

• Highly processed with chemical extraction methods
• Excess omega‑6 fats can drive inflammation
• Heating produces oxidised compounds damaging to the liver

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BEST: Safe And Liver-Friendly Choices

Switching to oils rich in monounsaturated fats and antioxidants can protect your liver, reduce inflammation, and even support fat metabolism. Doctor Sethi recommends:

• Extra Virgin Olive Oil – Supports liver health, lowers enzyme levels and reduces fat accumulation.
• Avocado Oil – High smoke point and rich in healthy fats, ideal for cooking without stressing the liver.
• Cold-Pressed Mustard Oil – Traditional, antioxidant-rich oil, stable at higher temperatures.
• Sesame Oil – Contains anti-inflammatory compounds and antioxidants, promoting liver function.
• Flaxseed Oil – Omega‑3-rich oil best used cold for salads or dressings to reduce inflammation.

By making these small changes in your daily cooking, you can protect your liver, reduce fat buildup and improve long-term health.