‘Fat’ is not necessarily a dirty word. There are some good fats as well as some bad ones. Oils are something we use every day in cooking and it has to be a healthy one since we consume them regularly. You have many options when it comes to selecting fats and oils for cooking. Here is a list of oils along with it health benefits. You can choose oils for your everyday food accordingly:


Olive oil is the best oil you can use for everyday consumption. Just make sure to choose quality Extra Virgin Olive Oil. It has much more nutrients and antioxidants than the refined type. Olive oil can raise HDL cholesterol which is considered as the good fat and reduces the amount of oxidized LDL in the blood. Home remedies using olive oil.


Canola oil is oil derived from the rapeseeds.  Canola oil contains omega 6 and omega 3 in good amounts which is healthy. Canola oil can make your skin and hair healthy because of the omega fatty acids. You can use canola oil as usual in dishes for frying, cooking, oil brushing while baking and also in various baked foods.


Sunflower oil is very common oil that is used in cooking and for frying. It is ideal for frying because it heats to 246 degrees before it starts smoking. Sunflower oil is not very healthy choice since it is low in monounsaturates and high in polyunsaturates, which is not a good thing.


Coconut oil has great health benefits. Coconut oil is great for cooking since it is 90% saturated fat that has high smoking point.  Coconut oil is rich in lauric acid, which is antiviral, antibacterial and antifungal in nature. Coconut oil also works as a great fuel for body and gives energy. Regular consumption of coconut oil helps in balancing cholesterol and also aids in weight loss. Home remedies using coconut oil.


Peanut oil is commonly used in India after coconut and sunflower oil. This oil is very rich in polyunsaturated fats, which make it a poor choice for cooking. Peanut oil can be used in various recipes as it can make your dish taste good but do not use it for cooking and for frying.


Sesame oil too is common oil used in Indian cooking. Sesame oil has a rich nutty flavour which makes it a great toasting companion. It contains 41% monosaturated fats, 15% saturated fats and 44% polyunsaturated fats.


Avocado has the highest amount of fats as compared to other fruits. But, it is loaded with heart-healthy monounsaturated fats, which are proven to improve cholesterol numbers. Avocado oil also is rich in antioxidants and hence is great for aging skin. This oil makes great for cooking since it has the highest smoking point.