Seed Oils and Holistic Wellness: What They Are, Why People Question Them, and Practical Swaps That Feel Doable
If you’ve heard people say “avoid seed oils” and felt instantly overwhelmed, you’re not alone. Nutrition trends can get loud fast—especially online. But in holistic wellness, we don’t make choices from fear. We make them from understanding and intentional living.
Seed oils have become a hot topic because they sit at the intersection of three things many of us care about:
how food is processed,
how fats influence health, and
how often ultra-processed foods show up in modern diets.
This post will walk you through what seed oils are, why some people are reconsidering them, what research suggests about omega-6 fats, and practical steps you can take—without perfectionism.
What Are Seed Oils?
Seed oils are oils extracted from the seeds of plants. Common examples include soybean, corn, sunflower, safflower, canola (rapeseed), cottonseed, and grapeseed oils.
Many seed oils are a significant source of linoleic acid, an omega-6 polyunsaturated fatty acid (PUFA). Omega-6 fats are essential—meaning the body needs them from food. The bigger conversation is about how much we get (and from where) compared to omega-3 intake. [1]
Why Seed Oils Raise Questions
There isn’t just one concern—there are a few themes that tend to come up.
1) Processing and “How Often” We Eat Them
Many seed oils are produced using industrial methods that help extract oil efficiently and create a neutral-tasting product with long shelf life. Some people prefer less-refined options (like extra virgin olive oil) as part of a “less processed, more whole foods” approach.
It’s also worth noting: for most people, the biggest source of seed oils isn’t a drizzle at home—it’s how often they appear in packaged foods and restaurant meals.
2) Omega-6 and Inflammation: The Nuance Matters
A common claim online is that omega-6 fats are automatically “inflammatory.” The evidence in humans is more nuanced than that.
Large reviews of randomized controlled trials have found that increasing dietary linoleic acid does not consistently increase common inflammatory markers in adults. [2][3] That doesn’t mean every diet pattern is equal—it means the simple “omega-6 = inflammation” message is often oversimplified.
What many holistic practitioners focus on instead is the overall pattern:
Are you eating mostly whole foods or mostly ultra-processed foods?
Are you also getting omega-3 sources regularly?
How do you personally feel—energy, digestion, cravings, inflammation patterns—when you shift your fat sources?
3) Seed Oils Often Travel with Ultra-Processed Foods
This piece is huge. Seed oils are commonly used in:
fast food and fried foods
chips/crackers
packaged baked goods
frozen meals
sauces, dressings, spreads
And diets high in ultra-processed foods have been associated with higher risk of cardiovascular outcomes in large observational research. [4] (Observational studies can’t prove cause and effect, but they can highlight meaningful patterns.)
So sometimes, when people say they “feel better” avoiding seed oils, it may be because they’re also reducing ultra-processed foods and cooking more at home.
4) High-Heat Frying and Oil Breakdown
Another area of discussion is what happens when oils are heated at high temperatures—especially when oils are reused repeatedly (common in commercial frying). Reviews describe how high-temperature frying can generate lipid oxidation products (including aldehydes), and this is one reason some people choose more heat-stable fats for high-heat cooking. [5]
Again: you don’t need to panic over a restaurant meal. This is simply part of why many people decide to be more intentional about what they use most often at home.
A Balanced Perspective: What Major Heart-Health Guidance Says
Mainstream cardiovascular guidance has long emphasized that replacing saturated fat with unsaturated fats—especially polyunsaturated fats—can help reduce cardiovascular risk. [6] That’s one reason seed oils were marketed as “heart healthy” for decades.
Holistic wellness doesn’t have to be “either/or.” You can hold both truths:
Replacing saturated fats with unsaturated fats can improve heart risk factors for many people. [6]
The modern diet also includes a lot of ultra-processed foods where seed oils are part of a bigger package (refined carbs, additives, excess calories), and many people feel better dialing that back. [4]
More Stable Fat Options to Consider (Without Going Extreme)
Rather than trying to eliminate every seed oil exposure, many people focus on upgrading the fats they use most often—especially at home.
Here are practical options, with simple “best uses”:
Extra virgin olive oil: dressings, drizzling, low-to-medium heat cooking
Avocado oil: higher-heat cooking, roasting, sautéing
Coconut oil: baking, medium heat cooking (refined is more neutral tasting)
Butter or ghee: flavor, sautéing, baking (ghee is often better tolerated than butter)
Beef tallow: roasting and savory cooking (for those who enjoy traditional animal fats)
You don’t need all of these—pick 1–2 that fit your lifestyle.
Practical, Actionable Tips (Focus on Education, Not Perfection)
Here’s how to make changes that actually stick.
1) Start with one “home base” oil
Choose one oil you’ll use most often (olive or avocado are common picks). When your current bottle runs out, replace it. No pantry purge needed.
2) Learn the label words once
When you’re curious, scan ingredient lists for:
soybean oil, canola oil, corn oil
sunflower/safflower oil
grapeseed, cottonseed
“vegetable oil” (often a blend)
This isn’t to create food anxiety—it’s simply awareness.
3) Upgrade one packaged item you buy weekly
Pick one category (dressing, mayo, chips, crackers) and try an alternative that uses olive/avocado oil—or make a simple homemade version.
A beginner-friendly dressing:
olive oil + lemon or vinegar + salt + pepper
Done.
4) When eating out, choose calm flexibility
Restaurants commonly use seed oils. If you want to reduce exposure without stress:
choose grilled/roasted options when available
add a side salad or veggies
enjoy the meal and move on
Your nervous system matters too. A “perfect” diet that creates constant stress isn’t holistic.
5) Support omega-3 intake gently
Instead of obsessing over ratios, add omega-3 sources you can sustain:
salmon/sardines 1–2x/week (if you eat fish)
chia/flax in oats or smoothies
walnuts
Conclusion: Intentional Choices > Food Fear
You don’t have to eliminate seed oils overnight (or ever). The most supportive approach is usually the simplest:
cook more at home when you can
choose a couple of quality fats you enjoy
reduce ultra-processed foods gradually
keep your food choices flexible and life-giving
If you’d like help building a realistic wellness strategy—nutrition, habits, and a plan that fits your season of life—I’d love to support you.
Ready to learn more? Schedule your free discovery call here: Discovery Call
References
Harvard Health Publishing. Seeding doubt: The truth about cooking oils. (2025).
Johnson GH, Fritsche K. Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials. (2012).
Li K, et al. Dietary linoleic acid intake and blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. (2017).
Srour B, et al. Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé). BMJ (2019).
Review article. Toxic aldehydes in fried foods: Formation, analysis, and reduction strategies. (2024).
American Heart Association. Dietary Fats and Cardiovascular Disease: A Presidential Advisory. (2017).
Content Disclaimer
The information shared on this blog is for educational and informational purposes only and is not intended to diagnose, treat, or replace medical care. While I am a registered nurse, the content provided reflects a wellness and educational perspective. Always consult with your healthcare provider regarding personal medical concerns.
