These oils contain some saturated fat. But they’re considered heart-friendly, as they help lower levels of bad (LDL) cholesterol, and some raise the levels of good (HDL) cholesterol. They include polyunsaturated fats (like omega-3 and omega-6 fatty acids, which help build cell membranes) and monounsaturated fats high in vitamin E, which is lacking in most Americans’ diets.

Canola Oil

(7 percent saturated fat)
Made From: Seeds of the rapeseed plant.
Used In: Salad dressings, some margarines, frying food.
Pros: Good source of omega-3 fatty acids. Has a neutral flavor and a high smoke point.
Con: Has fewer antioxidants than olive oil.
Tip: A good oil for high-heat cooking. Add a little olive oil at the end of cooking for enhanced flavor.

Sunflower Oil

(About 10 percent saturated fat)
Made From: Sunflower seeds.
Used In: Some margarines; processed snack foods, like cookies and crackers.
Pros: High in unsaturated fat. Flavorless and colorless.
Con: Susceptible to oxidation, so restaurants may use an unhealthy, partially hydrogenated variety.
Tip: Sunflower oil has a low smoke point. Keep temperatures low when sautéing vegetables or cooking meats.

Corn Oil

(About 13 percent saturated fat)
Made From: The germ of corn.
Used In: Salad dressings, corn chips, some margarines, baked goods, microwave popcorn, general cooking.
Pros: A good source of omega-6 fatty acids. Neutral in flavor. High smoke point. Inexpensive.
Con: Often hydrogenated (which adds unhealthy trans fats) in processed and deep-fried restaurant foods.
Tip: A good choice for frying at home, since it can handle high heat.

Olive Oil

(14 percent saturated fat)
Made From: Olives.
Used In: Salad dressings, some canned tunas, Mediterranean cooking; it’s drizzled on cooked foods for extra flavor.
Pros: Tastes good. High in antioxidants.
Con: The tastiest extra-virgin varieties are expensive.
Tip: “Use olive oil as your main oil,” says Walter Willett, M.D.

Soybean Oil

(15 percent saturated fat)
Made From: Soybeans.
Used In: Salad dressings, mayonnaise, sautéed dishes, processed snack foods (in its partially hydrogenated form).
Pros: A good source of vitamin E. Inexpensive and widely available.
Con: In this country, most soybean oil in prepared foods is hydrogenated (though the bottled form is not).
Tip: Try it for sautéing. Also a good choice for baking recipes that call for vegetable oil.

Peanut Oil

(17 percent saturated fat)
Made From: Peanuts.
Used In: Roasted nuts, high-heat searing and frying.
Pros: Nutty taste. High smoke point.
Con: More expensive than soybean, sunflower, and safflower oils. Potentially allergenic.
Tip: Good for stir-frying or wok cooking, as well as for marinades and dressings.