№ 7 Walnut Oil

Walnut oil is made by crushing shelled walnuts into a thick paste, then filtering out the oil from the solids through mechanical pressing. Walnut oil has a very low smoke point of around 320°F, which means that it is best suited for salad dressings and as a finishing oil rather than cooking applications. The best walnut oil is from cold-pressed, raw, dried nuts, and that is both unrefined and unfiltered. Unfiltered maintains its delicate flavor and preserves beneficial compounds that would otherwise be removed.

It’s rich in omega-3 alpha-linolenic acid (ALA), containing 1,404 mg per serving – one of the highest plant-based sources of omega-3s available. Its omega-6:omega-3 ratio is 5:1, which is significantly better than most cooking oils and helps support anti-inflammatory processes in the body. These polyunsaturated fats help to lower blood pressure and reduce cardiovascular disease risk. Walnut oil also contains polyphenol compounds, particularly ellagic acid and gallic acid, that increase the growth of beneficial bacteria in our gut and provide antioxidant protection.

Additionally, walnut oil contains vitamin K for bone health and small amounts of plant sterols that may help lower cholesterol levels. The oil’s unique fatty acid profile has been shown to support brain health and cognitive function.

Because of its low MUFAs and limited use due to its low smoke point, walnut oil’s remix ranking is down at #7.