Most Healthy Cooking Oils

There are many varieties of cooking oils. Some contain large amounts of unhealthy saturated fats, which contribute to clogged arteries and weight gain. There are some healthier options that contain unsaturated fats instead. Cooking with unsaturated fat-based oils may reduce your risk of heart disease, help lower your cholesterol levels and help maintain your weight.

Extra Virgin Olive Oil

Extra virgin olive oil is one of the most healthy cooking oils and can be used to prepare many different foods. Sandra Woodruff notes in her book, "The Best-Kept Secrets of Healthy Cooking," that extra virgin olive oil should be one of your primary cooking oils because it is rich in monounsaturated fats, which benefit your heart. Extra virgin olive oil also contains chemicals that may help lower your blood cholesterol levels and guard against cancer. Use olive oil for sauteing vegetables, in sauces in place of butter and as a dip for Italian bread.

Walnut Oil

Walnuts contain many different nutrients, including protein and fiber. Walnuts also supply heart-healthy omega-3 fatty acids, which are not lost when pressing walnuts to make walnut oil. Omega-3s are fatty acids that help ward off heart disease and help you body absorb vitamins A, D, E and K. Your body cannot produce omega-3 fatty acids, so you must get them from the foods you eat. Walnut oil does not hold up well to heat, so it isn't used for baking or cooking. It is, however, used in cold dishes such as salad dressings, and drizzled on foods as a finishing touch.

Canola Oil

Made from a specific type of rapeseed, canola oil is considered one of the best cooking oils because it is low in saturated fat and high in healthy monounsaturated fats, which help reduce cholesterol levels and prevent clogged arteries. Canola oil is mild tasting and is used in a variety of recipes, including baked goods like cakes and cookies, stir-fries and deep-fried dishes.

Peanut Oil

Low in saturated fats and high in monounsaturated fats, peanut oil can help lower "bad" LDL and increase "good" HDL cholesterol levels. Peanut oil is high in vitamin E, which also benefits your heart. Peanut oil is often used for deep-frying because it can be heated to high temperatures. Food does not absorb as much peanut oil as some other fats used for deep-frying, which can help you control your fat intake.