You’ve heard all over the place that too much oil in your cooking is really unhealthy. However, using the right oils sparingly adds a wonderful flavor to all your recipes.

The right oils in moderation are healthy for you. Let’s review some of the oils commonly available so that you can make the right choice.

Olive oil: A personal favorite. The flavor is excellent and it has plenty of monounsaturated fat. This makes it better for your heart than many other oils. You can use it while cooking, but it is also great in salad dressings.

Canola oil: This one has the least saturated fat of all the oils reviewed here. Only olive oil has more monounsaturated fat, which is good for your cholesterol level.

You may have heard some myths about the dangers of canola oil, to which my response is visit http://www.snopes.com/medical/toxins/canola.asp to get the facts of the matter.

Vegetable oil: Oils just labeled as vegetable oils don’t have anything in particular to recommend them healthwise. They have more monounsaturated fat than healthier oils. The flavor isn’t bad, but there are better tasting oils out there.

Butter: Yes, butter belongs in this category. It has some advantages when you’re cooking, as it does well at higher temperatures. It isn’t exactly what you think of when you’re talking about oil, but since it is used in similar ways at times, it is worth considering.

Butter comes from milk, of course, so it has some great nutrients. You can use it when you’re stir frying, and of course you use it in baking, sauces or to spread on bread. It has a lot of fat, so it may not be the healthiest choice.

Margarine: Margarine was once thought to be a healthy alternative to butter, but we have since discovered that trans fats, which margarine contains a lot of, increases your cholesterol, so it is not so healthy as once thought.

However, it still has less fat than many oils and butter, and has a good flavor.

Choosing the right oil is one of the simplest ways to eat healthier, along with simply using less oil. You might be surprised at how little you really need to use.

Stephanie Foster started http://www.makehealthymeals.com/ as one way to remember to serve her own family healthy meals. She shares a variety of advice and healthy recipes on the site.

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