While choosing a cooking oil, go for a variety with under 4 gm saturated fat in each tablespoon, is free from trans fats and is not a hydrogenated oil, says the American Heart Association.
A top choice in households worldwide, because of its flexibility, according to Healthline, it’s a good source of vitamin E, a nutrient that guards cells from damage, lowers the risk of weight gain, insulin resistance, early adult-onset diabetes.
With 14 per cent saturated fat, a high-oleic oil, with more beneficial monounsaturated fats. It can withstand intense heat without burning, ideal for preparing meals at elevated temperatures, states Cleveland Clinic.
Rich in healthy fats and packed with vitamin E, states WebMD. The refined type handles high temperatures; suitable for frying or grilling. Unrefined version ideal in salads or pasta dishes.
Containing minimal saturated fat, abundant in monounsaturated fat (similar levels as olive oil), it's a good alternative to olive oil, states WebMD & Harvard Medical School.
This oil can handle moderately high cooking temperatures, with a smoke limit around 410°F. Contains powerful plant compounds like sesamol & sesaminol, which possibly support heart health and may offer protective effects for the brain, states Healthline.
Works well for both chilled dishes like salads and hot items requiring roasting or baking. Rich in oleic acid, a beneficial fat, when combined with vegetables, it helps your body take in more antioxidants, says WebMD.
If you choose peanut oil for cooking, opt for the unrefined, cold-extracted type, which retains more natural goodness, including vitamin E, according to WebMD.