The healthiest oils are those that are high in monounsaturated and polyunsaturated fats, such as flax, soybean, canola and olive oil. These types of fats can help lower your risk of heart disease when used instead of saturated and trans fats. However, remember that oil is still fat, and fat is high in calories. It is still important to limit QUANTITY and choose QUALITY! Aim to use less fat possible to add, prepare or use in your foods. When it comes to cooking, however, not all oils are the same. Some oils can handle the heat, and some can’t. Which means that some oils are good for cooking and some are better to add into foods after they have been cooked, or that will will eaten raw.avocado-oilAn oil’s smoke point – temperature when the oil will start to smoke and break down. When cooking oil starts to smoke, it can lose some of its nutritional value, produces toxic fumes and trans fats (the stuff we’re trying to avoid!) and it can give food an unpleasant taste. If oil is used for cooking, then re-used, it loses integrity and can begin to produce trans fats (like deep frying and re-using the oil) Use this guide to oils as you fix your favorite recipes. You might find it helpful to hang it inside a cupboard door as a quick and easy reference.olive-oilOils with high smoke points, are good for high-heat frying and stir-frying. Those with moderately high smoke points, making them good for sautéing over medium-high heat. Oils with low smoke points, such as flaxseed and walnut, are best saved for use in salad dressings and dips. These oils are best for searing, browning and deep frying. Note: We do not recommend deep frying