Given the variety of cooking oils available in the supermarket, how can you decide which is the best option for cooking? The healthiest oils are those made up of monounsaturated or polyunsaturated fats. Monounsaturated fats are associated with lowering total cholesterol and bad (LDL) cholesterol levels, and they are noted for raising good (HDL) cholesterol levels. Polyunsaturated fats are also associated with lowering total cholesterol and LDL cholesterol levels.
Olive Oil
One of the most popular cooking oils is olive oil. This oil, which is high in monounsaturated fat, has been connected to a lower risk of heart disease and breast cancer. Extra virgin olive oil is rich in polyphenols, a type of antioxidant. Olive oil is used for all-purpose cooking, and it is also an especially good choice for making salad dressings. The taste of olive oil depends on its type, and that can range from a mild to bold flavor.
Peanut Oil
Peanut oil is another oil rich in monounsaturated fat. It is one of the best choices for Asian cooking--it has a high smoke point (key for stir-frying) and has a long shelf life.
Canola Oil
Another option for all-purpose cooking--including baking and sauteing--is canola oil. This oil is also high in monounsaturated fats. It has a mild flavor that does not interfere with the main flavors of the dish being prepared.
Walnut Oil
Walnut oil has high levels of omega-3 fatty acids. Omega 3 acids are associated with heart health and brain function. This expensive oil--which has a strong nutty flavor--is best used for baking and as a component of salad dressings.
Sunflower Oil
Sunflower oil is an excellent source of vitamin E, which is an antioxidant. It is a polyunsaturated oil which helps lower cholesterol. Sunflower oil is a good choice for frying foods--it has a high smoke point. However, it should be noted that oil should not be re-used for frying. The re-use of frying oil can lead to the formation of unhealthy trans-fats.
Cautions
In general, oils should be used sparingly. Daily intake of fats and oils should be limited to about 33 percent of a person's daily intake of calories. For women, this amount is equal to 5 tablespoons of oil; for men, 7 tablespoons are sufficient.
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