There are several types of cooking oils, but they are not all used for the same purposes. Some are used for frying and others for baking and grilling. Of the many oils available for cooking, some of them contain good amounts of heart-healthy unsaturated fat. Cleveland Clinic rates extra virgin olive oil as the "best-pick" for baking, oven cooking and stir frying. It contain 78 percent monounsaturated fat, 8 percent polyunsaturated fat and 18 per saturated fat.
Searing, Grilling and Deep Frying
Certain oils are not meant to be used at high heat, and may actually cause a fire or burn in the pan. Oils that work well for grilling, searing and deep frying are almond oil, avocado oil, hazelnut oil, palm oil and sunflower oil. The major components of these oils are monounsaturated fat, followed by polyunsaturated and saturated fat. Almond oil is the highest in heart-healthy fats with 65 percent monounsaturated, 28 percent polyunsaturated fat and 7 percent saturated fat. Avocado oil contains 65 percent monounsaturated and 18 percent polyunsaturated fat and has a distinctive sweet aroma. There are various types of sunflower oil and it's best to choose one that's high in oleic acid, which is a monounsaturated fatty acid, according to Cleveland Clinic.
Baking and Stir Frying
Canola oil is also widely used in baking and contains 62 percent monounsaturated fat and 31 percent polyunsaturated fat. Grapeseed oil contains 17 percent monounsaturated fat and 73 percent polyunsaturated fat. A large portion of this oil is made up of omega-6 fatty acids. According to the University of Maryland Medical Center, omega-6 fatty acids are needed to stimulate skin and hair growth as well as maintain bone health.
Light Cooking
Oils, such as corn, walnut and pumpkinseed, are all well-suited for light sautéing and low-heat baking. Corn oil is widely available and sold in most grocery stores. It contains 25 percent monounsaturated fat and 62 percent polyunsaturated fat, which means it is also high in omega-6 fatty acids. Walnut oil contains 67 percent polyunsaturated fat and 24 percent saturated fat and is a good source of omega-3 fatty acids, which reduce inflammation and may help lower the risk of certain diseases, according to the University of Maryland Medial Center. Pumpkinseed oil has a nutty flavor, contains 32 percent monounsaturated fat and 53 percent polyunsaturated fat; it is a good source of omega-3s.
No-Heat Oils
You can add no heat oils to marinades, salad dressings and dips, but you cannot cook with them. Heart-healthy no-heat oils include flaxseed oil and wheat germ. Flaxseed oil is one of the best sources of omega-3 fatty acids, carries heart-healthy properties, is colon friendly and promotes good skin, according to Ask Dr Sears. This oil will spoil quickly, so it must be refrigerated. You can purchase wheat germ oil at specialty health food stores; it contains an abundant amount of omega-6 fatty acids. As with flaxseed oil, you must refrigerate wheat germ oil.
