4. CANOLA OIL
A good source of heart-healthy alpha-linolenic acid (ALA), this is a lightly flavored oil. Avocado, corn and peanut oil are similar.
Uses: Good in salads and cooking. This refined multi-purpose oil generally has a higher smoke point, making it suitable for frying or any other cooking techniques that require high heat. When frying, keep the oil below 350 degrees F and avoid reusing oil that has reached the smoke point to avoid developing trans fatty acids in the food.
Nutrition: 1 tablespoon, 124 calories, 14 g fat (1 g saturated, 5 g polyunsaturated, 8 g monounsaturated)
5. SAFFLOWER OIL
High in polyunsaturates and antioxidant Vitamin E, this versatile oil has only a slight flavor. Soybean and sunflower oil are similar.
Uses: Vinaigrette or other salad dressings. Ingredients such as chili peppers, herbs or spices can easily enhance the flavor.
Nutrition: 1 tablespoon, 120 calories, 14 g fat (1 g saturated, 11 g polyunsaturated, 2 g monounsaturated)