The Surprising Impact of Everyday Cooking

Cooking is essential, comforting, and central to many family traditions. But it also generates a wide range of air pollutants, especially when using high heat or gas appliances. One of the biggest culprits is particulate matter (PM), including PM2.5 and PM10. These tiny particles are released during frying, grilling, and roasting. They’re small enough to enter your lungs and even reach your bloodstream.

Studies have shown a direct link between exposure to PM2.5 and respiratory conditions, cardiovascular problems, and increased hospital visits during high-exposure periods. According to the U.S. Environmental Protection Agency (EPA), long-term exposure to PM2.5 can worsen asthma and increase the risk of heart attacks.

For those using gas stoves, there’s another concern: nitrogen dioxide (NO₂). This byproduct of gas combustion can build up in poorly ventilated kitchens. NO₂ is known to irritate airways, reduce lung function, and trigger asthma attacks. Children, the elderly, and people with respiratory conditions are especially at risk.

And let’s not forget about volatile organic compounds (VOCs). These are emitted when cooking oils or fats are overheated. Some VOCs, like formaldehyde and acrolein, can irritate the eyes, throat, and lungs. Long-term exposure may even increase the risk of certain cancers.

Finally, carbon monoxide (CO) is a silent threat. If a gas flame burns yellow instead of blue, or if combustion is incomplete, CO may be released. This odorless, colorless gas can be fatal in high concentrations. If you’re cooking with gas and haven’t installed a carbon monoxide detector, now is the time.

Indoor Air Quality and Cooking During the Holidays

Cooking, especially when done for long periods or at high heat, can release particulate matter, carbon monoxide, and other pollutants into the air. During colder months, when windows are often kept shut to conserve heat, these pollutants can build up quickly. The result? Poor ventilation paired with elevated levels of airborne particles—a combination that can impact health.

Those most at risk include small children, elderly relatives, and even pets, whose developing or sensitive respiratory systems may react strongly to these changes in air quality. Symptoms can range from coughing and sneezing to irritation of the eyes and throat, and in more serious cases, can worsen existing conditions like asthma or bronchitis.

At Tisch Environmental, we see firsthand how important it is to understand what’s in the air we breathe. We work closely with researchers and environmental professionals who measure both indoor and outdoor air pollution to help uncover patterns and protect public health. Our Low-Volume Air Samplers and PM10 High-Volume Samplers are widely trusted tools for studying particulate levels in real-world environments, giving scientists the reliable data they need to monitor and improve air quality.

What You Can Do to Improve Your Kitchen Air

Thankfully, improving indoor air quality doesn’t mean giving up your favorite meals. A few smart changes can significantly reduce cooking-related air pollution.

Start with ventilation. Always use your range hood or exhaust fan when cooking, especially during high-heat methods. If your hood vents back into the kitchen, consider upgrading to one that vents outside. When the weather allows, open a window or door to create cross-ventilation. Adding a portable air purifier with a HEPA filter can also help trap fine particles and VOCs.

Cooking methods matter too. Steaming, boiling, and baking release far fewer pollutants than frying or grilling. For those planning long-term kitchen upgrades, switching to electric or induction cooktops can eliminate combustion-related emissions entirely.

Regular maintenance also plays a huge role. Keep your burners clean, ensure gas lines are secure, and test for leaks if you notice any strange smells. Installing a CO detector near the kitchen can provide peace of mind and alert you to potential hazards.

Pay attention to the oils you cook with, too. Oils with high smoke points, like avocado oil or refined coconut oil, are less likely to release smoke and VOCs. Avoid letting oil overheat or burn, and always discard used oil properly.

Want to know more about how air quality impacts your health? Read our recent blog on the link between air quality and respiratory health.

Everyday Actions Make a Big Difference

You don’t need to overhaul your entire kitchen to breathe easier. Even simple actions, like cracking a window or lowering cooking temperatures, can help protect your home’s air. If you’re hosting a holiday meal, plan for ventilation just like you plan your menu. Run fans early, keep windows cracked if possible, and avoid overcrowding the oven or stovetop.

If you live in an apartment or small space without proper ventilation, you might want to monitor air quality yourself. While professional tools like our BC251 Portable Sampler are designed for researchers, consumer-grade air monitors can still help raise awareness in your home.

Want to take it a step further? Explore the EPA’s Indoor Air Quality Tools for Schools or their Carbon Footprint Calculator to understand your environmental impact and ways to reduce it.

Conclusion

Cooking is central to our lives — whether it’s holiday feasts, weeknight dinners, or weekend experiments in the kitchen. But now that you understand how cooking affects indoor air quality, you can take meaningful steps to protect your home and health.

By improving ventilation, adjusting your cooking methods, and maintaining your appliances, you’ll not only keep your space safe but also support long-term wellness for everyone under your roof.

At Tisch Environmental, we’re committed to helping people understand and improve the air they breathe — indoors and out. As you gear up for your next meal, remember: clean air is just as important as fresh ingredients.