A wide variety of edible oils is available at most grocery stores. Corn oil and vegetable oil are popular because they are usually the least expensive, but these oils are heavily processed and high in trans fats. Regularly consuming processed oils increases your risk of developing hypertension, coronary artery disease and a variety of other ailments. When shopping for edible oils, select those that enhance the flavor of your foods and support your overall health. Healthier oils are usually more expensive, but they are rich in nutrients that will nourish your body and decrease your risk of developing certain diseases.

Vegetable Oils

Vegetable oil is a term used for any (non animal-based) oil from vegetable or seed origin. Or it can be a blend of these oils. It is mainly polyunsaturated fats of different chain lengths, so it’s one of the healthier options.

Olive Oil: Olive oil has a rich, slightly fruity flavor and is high in monounsaturated fat, which can help reduce your risk of developing heart disease, diabetes and certain cancers. You can use olive oil to cook meats and vegetables, or you can add it to uncooked dishes, such as pasta and salad. There are different types of olive oils available. Extra-virgin olive oil is very low in acid and has a mild flavor and scent. Virgin olive oil is slightly higher in acidity than extra-virgin olive oil and has a sharper, stronger taste. Pure olive oil is the thickest oil of the three and has the strongest flavor and aroma.


Coconut Oil: Coconut oil is an edible oil that contains lauric acid, a medium-chain fatty acid that has germ-fighting, antiviral and antifungal properties, according to the National Center for Biotechnology Information. Coconut oil will not only help rid your body of bacteria and viruses, it is also rich in monounsaturated fat, which helps to reduce cholesterol and triglyceride levels. The “Ceylon Medical Journal” notes that coconut fats do not contain artery-clogging trans fats, making coconut oil a healthy choice for those with heart problems. Unrefined coconut oil smells and tastes like raw coconuts and adds tropical flavor to foods.

Flaxseed Oil: Flaxseed oil has a nutty flavor and is rich in nutrients. You can add it to uncooked dishes or take it as a supplement. It is high in omega-3 fatty acids, which enhance brain function and lower your risk of developing heart disease. Consuming flaxseed oil can also improve your joint mobility, reduce your risk of a heart attack or stroke and enhance the function of your immune system. If you plan to take flaxseed oil as a supplement, consult your doctor, who can recommend the right dose for you based on your specific health needs. Flaxseed oil is available at most health food stores in liquid and capsule forms.

Butter – Saturated Animal Fat

Butter is a saturated fat but has other components as well. The dairy proteins, relatively high-water content and short chain fatty acids mean butter is great for browning food, but not for frying as it starts to splatter when heated to a high temperature.


Margarine is a non-dairy product created as a substitute for butter. While originally made from animal fat in the 1800s, today the primary ingredients include vegetable oil, water, salt, emulsifiers, and some also include milk. Unlike butter, margarine isn’t something that can be made at home.

Since margarine’s primary component is vegetable oil, it lacks the cholesterol and saturated fat found in butter and has a higher percentage of polyunsaturated and monounsaturated fats. It may, however, contain trans-fat.


Extra virgin (infiltration) olive oil – Natural Olive Oil

The oleic acid content of extra virgin olive oil is 0.8 percent. Olive oil is produced by directly pressing of olives. The most valuable type of olive oil is the infiltration. It has a fruity taste and has a unique odor. It can be consumed raw and in meals.

Refining Oil

This olive oil type is obtained by separating the extra virgin olive oil which has high acid content from the extra virgin olive oil. In the production, the acidity of the oil is made zero and its smell and taste is cleared. These types of oils are suitable for meals and fries but are not recommended to be consumed raw.


It is called as Riviera in olive oil which is obtained as a result of mixture of extra virgin olive oil and% 40-15% of% 60-85% refined oil. The taste and smell of extra virgin olive oil and the lightness of refined olive oil are suitable for those who find the taste of Riviera oil extra virgin olive oil obtained by combining lightness. The nutritional value is very low from the extra virgin olive oil.

Winterized oil

The process of cleaning the crystals of the oil by gradually cooling and mixing the oil is called winterization. This process removes the turbidity of the oil. The Winterized oils do not freeze in the cold but are unhealthy. This oil is very cheap. Only refined oils are of better quality than winterized oils.

Edible Oils to Avoid

  • Soybean oil
  • Canola oil
  • Corn oil
  • Cottonseed oil
  • Sunflower oil
  • Peanut oil
  • Sesame oil
  • Rice bran oil
  • Margarine

Look for “hydrogenated oil” or “partially hydrogenated oil” in the ingredients of the oils you select and avoid purchasing oils containing them. These oils are high in trans fats, which solidify around your arteries and blood vessels, causing them to become inflexible. When your arteries and blood vessels stiffen, the amount of blood traveling through them can decrease, which limits the blood flow to your heart, brain, kidneys, eyes and other organs. Oils containing monounsaturated fats minimize artery blockage, which supports the health of your brain, heart and other organs and minimizes your risk of developing many diet-related ailments.

So, what oils should you consume?

  • Choose oils that are found in dark glass bottles.
  • Buy organic, cold-pressed oils.
  • For high heat cooking use coconut oil or ghee; these are very stable at high temperatures.
  • Eat plenty of nuts and seeds, raw and unsalted.
  • Make your own salad dressing with flax or olive oil.