There is no such thing as one cooking oil that meets all your cooking needs. Oils have different smoke points, depending on the chemical makeup. When an oil begins to smoke, toxic fumes are released, the Cleveland Clinic reports. The more-refined oil has a higher smoke point and is recommended for searing and browning; medium-to-high smoke-point oils are best if used for oven cooking or baking; and medium smoke-point oils work best for low-heat baking and sauces.
Canola Oil
Canola oil, made from the canola seed, contains the least amount of saturated fatty acids of any vegetable oil, is high in monounsaturated fatty acids and contains a moderate amount of essential polyunsaturated fatty acids, CanolaInfo.org reports. In addition, canola oil contains a high amount of vitamin E and has no cholesterol. Canola is a medium-to-high smoke point oil.
Use naturally-occurring dehydrogenated vegetable oils, such as canola, along with a diet that contains a total fat intake between 25 and 35 percent of your calories as a guideline for healthy eating. Limit saturated fat and eat plenty of vegetables, fruits and whole-grain foods.
Olive Oil
Olive oil is a healthy choice because of the effects of monounsaturated fat that can reduce the bad cholesterol levels in your blood, MayoClinic.com states. Virgin and extra-virgin olive oil are the least processed oils and contain the most polyphenols, which can promote heart health.
The smoke point for refined olive oil is rated as high. Extra virgin olive oil is considered a medium-to-high smoke point and is the best pick in oil. Saute vegetables, mix with vinegar as a salad dressing and use as a substitute for butter are just a few ways to add olive oil to your heart-healthy diet. Just keep in mind that olive oil is high in calories when you plan your meals.
Sunflower Oil
Sunflower oil, a high smoke point oil, supplies more vitamin E than any other vegetable oil, according to the National Sunflower Association. The three types of sunflower oil are NuSun -- a mid-oleic sunflower oil lower in saturated fat than linoleic and higher in oleic levels; linoleic -- the original sunflower oil that is 65 percent polyunsaturated and low in saturated fat levels; and high oleic -- sunflower oil with a minimum of 80 percent oleic, or monounsaturated, acid.
Uses for sunflower oil include adding it to whipped potatoes, along with low-fat milk; making pancakes; pan frying chicken; and making stir-fried rice.
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