Top 5 Cooking Oils

Fat has its place in a healthy diet. Besides being a source of energy, fat helps your body absorb certain vitamins (A, D, E and K), aids in satiety and is a key nutrient for proper growth and metabolic function. Replacing unhealthy options like saturated and trans fats from fast foods, fatty meats and tropical oils provides heart-protecting benefits by reducing total and LDL (or "bad") cholesterol levels in your blood. Opt for cooking oils with higher amounts of omega-3s and monounsaturated fat.

Olive Oil. Olive oil is one of the most versatile, flavorful oils for the at-home chef, and it’s also high in heart-healthy monounsaturated fats, antioxidants and polyphenols. Reserve pricier extra virgin olive oil for salad dressing and last-minute drizzles. Sautee or stir fry with a more inexpensive brand or regular olive oil.

Canola Oil. Low in saturated fat and high in mono- and polyunsaturated fatty acids, canola oil has a neutral flavor that's great for baking and has a high smoke point for sauteing or frying. It's a good source of omega-3 fatty acids which may reduce the risk of coronary heart disease.

Flaxseed Oil. Boost your omega-3 fatty acid intake by adding a tablespoon of nutty tasting flaxseed oil to salads, smoothies or veggie dips. Refrigerate to prevent rancidity and only purchase oil stored in black containers. Not to be used for cooking. Also try walnut oil for the same heart-healthy benefits.

Peanut Oil. This monounsaturate is a mild-flavored oil commonly used for frying and in Asian cooking. Should be used in moderation as it's high in omega-6 fatty acids, or linoleic acid. Avoid with peanut allergies.

Safflower Oil. Although still considered an unsaturated fat, this all-purpose vegetable oil (much like corn oil and sunflower oil) is high in omega-6 fatty acids, so should be used in moderation. Too much of the polyunsaturated omega-6s are proven to block the protective effects of omega-3s fatty acids.