Olive oil has a big place in our diet for a good reason. But there are a number of other good healthy oils  that can enhance your health and your culinary creations. You just need to know how and when to use it.

These good fats are called monounsaturated fatty acids (MUFA)

Special oils have to be used for cooking and others have to be used as raw.

Here are 5 great picks, and the safest and tastiest ways to use it: 

1-    Coconut oil:

  • Health benefits: Contains Lauric acid and Capric acid, which have anti-microbial properties, so this oil supports the immune system.
  • Best uses: Used as an alternative to butter, margarine in medium-heat baking.

2-    Olive oil:

  • Health benefits: Have the highest percentage of heart-healthy fat of any oil. Its antioxidants provide anti-cancer benefits.
  • Best uses: Used for dipping, used in salad dressings and for sauces recipes.

3-    Walnut oil:

  • Health benefits: May lower the risk of heart diseases, rich in antioxidants and contains melatonin that regulates your digestive system.
  • Best uses: Used for baking, dipping, stir-frying and for salad dressings.

4-    Canola oil:   

  • Health benefits: Rich in essential omega-3 alpha-linolenic (ALA) and omega -6 linoleic acid that help prevent heart diseases.
  • Best uses: Used for baking and stir-frying. You can also add it to saute vegetables or use it in salad dressings.

5-    Avocado oil:

  • Health benefits: Monounsaturated fat helps reduce your risk of heart disease, cancer and diabetes. It lowers LDL cholesterol and raises HDL cholesterol
  • Best uses: Used for dipping, frying and grilling.


Don’t forget! 1 teaspoon of unsaturated oil has 45 calories, so be careful about the portion.

Never use olive oil for your omelette or for any stir frying, this oil will be tranformed to Trans-fat and so it loses all its health benefits.