Oils are important part of a healthy diet because they are a key source of essential fatty acids and vitamin E according 2 the USDA’s Dietary Guidelines.

Currently, majority of oils found in homes include olive oil and canola oil but there are many delicious and versatile oils you can add to your health.

Oils contain 120 calories per tablespoon. Therefore, using oil in small amounts is key to reap the benefits and help minimize weight gain.

Below are cooking oils that are healthy for you

Avocado Oil

Pressed from fruit, avocado has a mild taste and high smoke point which means it can be used to cook at higher heat and is great for stir fry.

It predominantly consists of monounsaturated fat, which has been shown to be beneficial for heart health. Also, it is an excellent source of lutein, which impacts eye, skin and heart health.

Additional nutrients found in avocado oil include oleic acid, an unsaturated fat shown to help lower blood pressure, and vitamin E, an antioxidant that helps absorb other fat-soluble vitamins.

Flaxseed Oil

Flaxseed oil is made from ripened flaxseed that have been cold pressed to extract the oil. It has a mild flavor and a lower smoke point, making it best to use in drips and salad dressing.

It contains omega 3 fatty acids and may help lower cholesterol levels. Initial research has linked the consumption of flaxseed oil with possibly lowering the risk of diabetes. It also may help fight certain types of cancer including lung and breast.

Safflower Oil

This oil is derived from the seeds of the safflower plant and has a neutral flavor. It’s very high in monounsaturated fats, low in saturated fat, and has highest smoke point of all the oils.

They are two types of safflower oil, high-oleic and high-linoleic acid. Safflower oils helps improve blood sugar level, lower cholesterol levels and help fight inflammation.

Peanut Oil

Peanut oil also known as ground nut oil is one of the more flavorful oils out there, with a nice nutty scent and taste. It also has a high smoke point (450 degrees Fahrenheit), so you can even use it to fry foods like tempura. Much like vegetable and canola oil, it’s also chemically processed and low in saturated fat.

Coconut Oil

Coconut oil has a medium smoke point and can work well for baking and sautéing. It contains potentially beneficial compounds but also a large proportion of saturated fat, so it’s best to use it in moderation.