Adding oils to your food helps you cook more delicious meals that have more juice and flavor than the ones cooked without any additional oils. When it comes to choosing the oils you can use for cooking, it all resumes to finding the healthiest one that will only improve your recipes without making them harmful to your health and figure. The list of oils you can use is long but there are only few that are worth trying in the kitchen and here are some health facts about them.

Olive oil

Without a doubt, the olive oil is the most popular and widely used for cooking a variety of meals that contain meat, cereals, vegetables, or fruits. Olive oil is an unsaturated oil that improves the functioning of your heart and influences the blood cholesterol by increasing the good cholesterol and lowering the bad one. Although this oil contains fatty acids with double bonds, you can still cook with it because it is resistant to heat, with a smoke point between 370 and 470F.

Coconut oil

Another oil that you can use for cooking is coconut oil despite the fact it contains saturated fats. One particular fatty acid in coconut oil, called Lauric acid, has high health benefits like adjusting the levels of cholesterol and killing many bacteria and pathogen agents. It can also boost your metabolism and give you the feeling of fullness so you will eat less. Unlike other oils that flow, this one is semi-solid at room temperature and can last for years without becoming rancid.

Flaxseed oil

Flaxseed oil is great for salads dressings and sauces and less for cooking because it has a low smoke point of only 200F. This oil has many benefits in adjusting the blood pressure and protecting the heart, being an excellent aid in the diet of people suffering from heart problems that shouldn’t consume fats. Just make sure you keep the oil in the fridge to prevent it from going rancid.

Canola oil

Canola oil can also be used for cooking and there is no limit in choosing the recipes because this oil has a smoke point of 400F. It is packed with health benefits that target blood cholesterol, inflammation, and heart problems. This type of oil contains more omega-3 fatty acids than any other plant oil but the only caution refers to choosing only organic canola oil because the non-organic is usually treated with a chemical solvent called hexane.

Sunflower oil

Perhaps as popular as olive oil, this type of oil can be used in almost any recipe because it has a neutral flavor that doesn’t alter the taste of the food and can resist to temperatures of over 440F. Some of the health benefits brought by sunflower oil include adjusting blood pressure, boosting the immune system, improving skin aspect, and reducing inflammation.