Bad and Good Cooking Oils

Canola Oil
Canola oil is NOT harmful to your health, and it can actually help you achieve a better diet. The reason Canola oil is good is because of its fat composition.There are 3 types of fats: unsaturated-Healthful sources of fat contribute to our energy stores and act as excellent lubricants, lubing up our digestive track and providing protective insulation to our organs as well as allowing for the absorption of fat-soluble vitamins A, D, E, and K. Fats also maintain healthy skin and shiny hair. Indeed, a little fat does go along way. monounsaturated-monounsaturated fats boast heart-healthy properties and are abundant in disease-preventing antioxidants. Examples include olive, canola and almond oils. They can help raise "good" HDL cholesterol levels, while lowering "bad" LDL levels and decreasing inflammation, and polyunsaturated-can also improve your cholesterol profile and are high in omega-6 essential fatty acids. Omega-3 fatty acids are among the healthiest of fats and are major "multi-taskers"-fighting heart disease, decreasing inflammation, strengthening immunity, supporting brain function and (according to the American Psychiatric Association) potentially lowering the risk of depression. Saturated fats is the bad type you want to avoid. The other types actually help control the level of cholesterol! by using moderate amounts of canola oil in your cooking can help you achieve a better and balanced diet.

Best Healthy Cooking Oils
Canola Oil
Olive Oil (virgin or extra virgin) Olive oil has been linked to lower risk of heart disease and breast cancer - possibly because of its high monounsaturated fat content, which lowers cholesterol.Extra virgin oil is rich in natural plant antioxidants that can protect us against damaging free radicals. Reasonably high in saturated fat (two tablespoons provide a fifth of a woman's daily limit) - so don't go overboard. Suitable for European dishes. Not a good source of omega 3s.
Safflower Oil
Sun flower Oil - Healthy, natural sunflower oil is produced from oil type sunflower seeds. Sunflower oil is light in taste and appearance and supplies more Vitamin E than any other vegetable oil. It is a combination of monounsaturated and polyunsaturated fats with low saturated fat levels. sunflower oil meets the needs of consumer and food manufacturers alike for a healthy and high performance non-transgenic vegetable oil.
Coconut Oil - "Coconut Oil is the healthiest oil on earths," say Dr Bruce Fife, a naturopathic Doctor and Author of the book "The Healing Miracles Of Coconut Oil." In Modern Research with coconut oil is now being used by doctors treating variety of disorders. Clinical studies have shown that coconut oil has antimicrobial and anti-viral properties, which is now being used for treating AIDS patients; which studies revealed that coconut oil does indeed reduce the viral load in AIDS patients.

Cooking Oils to Avoid-
Partially-hydrogenated oils- toxic-fats and oils are poisons,
palm or palm kernal oil, cottonseed oil, and peanut oil. At least 17% of the fats found in each of these oils are saturated fats, and some (like palm kernal oil) go as high as 86% saturated. A diet high in saturated fats is a leading cause of dangerously elevated cholesterol, so if you're using one or more of these unhealthy cooking oils on a regular basis, you may be heading for cholesterol problems. Saturated fats are also a major cause of obesity. Including a low level of saturated fats in your diet isn't necessarily unhealthy, but nutritional experts suggest that saturated fats should make up 10% or less of your daily calories.

Foods that usually do not contain Partially Hydrogenated Oils -
All fruits and vegetables
Dairy products (milk, cheese, ice cream, yogurt)
Meat, poultry, fish
Sugar, flour
Spices, condiments, pickles, salad dressings and mayonnaise
Jams and jellies
Beans, grains, nuts and seeds
Plain popcorn (not microwave)
Pretzels, rice crackers
Candies and chocolate (except cocoa mixes)
Cooking oils
Most soups and instant soups (except noodle soup cups)
Coffee, tea, soft drinks, juices
Frozen fruits & vegetables
Canned fruits & vegetables