Healthy cooking oils have been known as heart friendly, and for good reason.

Healthy cooking oils like vegetable oils have long been known as "heart healthy” because they are low in artery-clogging saturated fat, and contain no cholesterol.

But oils are not low in total fat and calories, so use a light hand.

The fact is, all oils are pure fat. Just one tablespoon of any oil has 13.6 grams of fat and 120 calories.

However, for those times when you do need oil for cooking, here are a few you should know about.

Healthy Cooking Oils:

1. Canola Oil: Low in saturated fats and rich in monounsaturated fats, canola oil also contains alpha-linolenic acid, an essential omega-3 fat that is deficient in most people's diets. That’s why canola oil should be one of your primary cooking oils. Canola oil has a very mild, bland taste, so it is a good all around oil for cooking and baking when you don’t want to taste the oil in the finished dish.--CLICK ON THE ORANGE RSS BUTTON (upper left) to subscribe to Gigi's FREE Weekly Tips and Recipe Ideas for: Breakfast - Lunch - Dinner & Snacks

2. Extra Virgin Olive Oil: Along with canola oil, this is one of my favorite healthy cooking oils and it should be one of yours as well. Rich in monounsaturated fat, olive oil also contains phytochemicals that may help lower blood cholesterol levels and protect against cancer.

But, unlike most vegetable oils, which are very bland, olive oil adds its own unique flavor to foods. Extra virgin olive oil is the least processed and most flavorful type of olive oil. Remember, a little bit goes a long way, making this product a good choice for use in low-fat recipes.

3. Macadamia Nut Oil: This oil has a very nice, light macadamia nut flavor. It’s especially complementary to fish, chicken, vegetables, baked goods, and salads. It also has a high smoking point which make it ideal for stir-frying and sautéing. This made the healthy cooking oils list because like olive oil, macadamia nut oil is highly monounsaturated. Got to love that.

4. Sesame Oil: Sesame oil has a rich, nutty flavor that brings out the flavors of many foods. When used in small amounts, this ingredient will add a unique taste to recipes without blowing your fat budget. Note: The toasted dark sesame oil has the most flavor.

5. Soybean Oil: Most cooking oils that are simply labeled "vegetable oil" are made from soybean oil. This oil supplies a fair amount of omega-3 fat, though not as much as canola and walnut oils do. Like our friend canola oil, soybean oil has a bland flavor that works well when you don’t want to taste the oil in the finished dish.

6. Walnut Oil: With a delicate nutty flavor, walnut oil is an excellent choice for baking, cooking, and salad making. Most grocery stores sell as least one brand of walnut. Like canola oil, walnut oil contains a substantial amount of omega-3 fats. Most brands of walnut oil have been only minimally processed and can turn rancid quickly, so once opened, they should be refrigerated.

7. Nonstick Vegetable Oil Cooking Spray: Available unflavored and in butter, olive oil, and garlic flavors, these products are pure fat. The advantage to using them is that the amount that comes out during a one-second spray is so small that it adds an insignificant amount of fat to a recipe.

Storing your Healthy Cooking Oils.

How oil is processed and how you store oil once you get it home may be as important as the type of oil that you buy. Heat, light, and oxygen damage the fatty acids that comprise oils. Store oils in a cool, dark place, preferably the refrigerator and buy smaller bottles and keep them tightly capped.

Always read labels understanding the types and amounts of fats present in the articles that you buy. The nutritional information table will tell you what is measured as a serving size and how much saturated or polyunsaturated fat is present—the bad guys. Read in the ingredient listing to discover the presence of hydrogenated fats—another unhealthy fat. You will find that many processed foods contain hydrogenated fat, including most baking mixes found in stores.

Shelf Life of Healthy Cooking Oils.

Shelf life for cooking oils is about 3-months to 1-year. Oils have a relatively short shelf life and become rancid rather quickly. This is worth remembering because rancid fats have been associated with atherosclerosis, heart disease and cancer.
A few more things to keep in mind:

1. Refined oils stay fresh longer and can be heated to higher temperatures, but they contain more impurities than unrefined oils.

2. Saturated fat has the longest shelf life, but it is the most unhealthy fat.

3. Polyunsaturated fat readily combines with oxygen in the air to become rancid.

Use your healthy cooking oils right and they will add to your dishes and add to your health.

Smiles…Gigi

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