How to choose a healthy cooking oil

Today, there is a wide variety of cooking oils available in the supermarkets. From vegetable to canola, to avocado to olive oil and not to forget, the various smoking points of all these different oils — it is important to get the basics right and understand the nutritional benefits they offer, so you can make an informed choice while preparing your favourite meals.

Canola oil

Canola oil has high monounsaturated fat content and is a good source of polyunsaturated fat (32 per cent). This is good fats and can actually help reduce the total cholesterol and LDL levels, reducing the risk of heart diseases. This oil can be a good choice as it’s not only healthy but also inexpensive, can be used for a variety of different purposes from frying, baking, grilling to stir frying.

Coconut oil

This oil is really high in saturated fats (bad fats) so, it can be a substitute to butter but not to healthy oils like olive oil or canola oil. Therefore, it is not recommended to make this oil as part of your regular cooking. Consuming one spoon every day, as a remedy for severe constipation, can be considered only if your lipid profiles are in check.

Olive oil

Olive oil is an excellent source of monounsaturated fats and antioxidants. The best way to prevent heart blockages is to include antioxidant rich foods like olive oil in the diet. One tablespoon of olive oil would provide 8 per cent of the recommended daily allowance for vitamin E.