Oil is not only an essential part of a well-rounded diet but is also an essential ingredient when cooking. It’s easy to overlook the many varieties but each type contains specific features suitable for different purposes.

Look for cooking oils that are classified as an unsaturated fat source of even better, monounsaturated fat. Diets containing unsaturated fats are beneficial for heart health, reduced risk of type 2 diabetes, and a lower risk for certain cancers. Even some fat soluble vitamins like A, D, E and K require fat to be absorbed properly. Some healthy oil choices include canola oil, olive oil, avocado oil, safflower oil and sunflower oil.

Most cooking oils will get most cooking jobs done, each adding a different depth of flavor to a dish. To touch on the crowd favorites, canola oil has the most neutral flavor therefore letting the natural flavors of the dish shine through. Olive oil will add that Mediterrannean flare to sauteing, dipping bread or making salad dressing. Since olive oil is pressed and not refined, it offers a more intense flavor but a lower smoke point therefore requiring more attention towards burn prevention.

Avocado oil is perhaps just as popular as the avocado these days and I can stand behind this one. It provides a great source of monounsaturated fat and has a high smoke point of 520F so you can use it for just about anything. Keep an eye out for the trending walnut oil as it comes along with those healthy fats too but in the meantime, for more information on healthy cooking oils, visit https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils