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Healthful oils are an important part of every diet as they offer different nutritional values and health benefits, making them essential in various cooking methods.

Oil in Cooking

Oils play a vital role in our diets by helping the body absorb essential vitamins A, D, E, and K, and supporting brain and nerve function. The 2020-2025 Dietary Guidelines for Americans recommend including healthy oils to support healthy body weight and reduce heart disease risk. Various oils like olive, coconut, canola, and vegetable oils have unique properties and health benefits.

4 Healthy Oils for Cooking

Olive Oil

Olive oil, particularly extra virgin, is high in monounsaturated fats, primarily oleic acid. It has antioxidant properties that provide protection from oxidative stress, potentially reducing the risk of cardiovascular diseases. Olive oil is stable at high temperatures, making it suitable for frying and sautéing. It is also popular in dressings and sauces for its versatile flavor.

Coconut Oil

Coconut oil is rich in saturated fats, mainly lauric acid, which acts like a long-chain triglyceride. Despite some debate, it is believed to have properties similar to medium-chain triglycerides, which are digested and absorbed quickly. However, due to its high saturated fat content, it should be used in moderation. Coconut oil is ideal for baking and can enhance the flavor of various dishes.

Canola Oil

Canola oil has a low level of saturated fats and is high in unsaturated fats. Research indicates that it can reduce LDL cholesterol levels, thereby supporting heart health. Canola oil is suitable for sautéing vegetables, meat, and meat alternatives.

Vegetable Oil

Vegetable oil contains the highest levels of polyunsaturated fats among these oils. It is made from various sources like oilseeds, legumes, nuts, or fruit flesh. However, it is not stable at high temperatures and can release harmful compounds when overheated. Despite this, vegetable oil is commonly used in cooking for its versatility and is an essential ingredient in many recipes.