The best oils to cook with and which to avoid

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Use: Avocado oil -: In comparison with other oils, avocado oil has a stronger taste and odor.

Avoid: Soybean oil -: Most soybean oil sold is partly hydrogenated, a process that makes the oil more stable and raises its smoke or burning point, the temperature

Avoid: Grapeseed oil -: Grapeseed oil is rich in vitamin E, but contains very high levels of omega-6 fatty acids

Use: Coconut oil -: Coconut oil has increased in popularity in recent years, for both its flavor and heat resistance.

Use: Sunflower oil -: Rich in oleic acid and with a high smoke point, sunflower oil is a good choice when it comes to frying.

Use: Walnut oil -: Walnuts are rich in unsaturated fatty acids such as omega-3 fatty acids, polyphenols, and antioxidants. 

Avoid: Vegetable oil -: Vegetable oil used to be recommended as a healthier alternative to animal fats. 

Use: Olive oil-: A staple in the Mediterranean diet, olive oil is one of the world's most popular oils

Avoid: Cottonseed oil -: Cottonseed oil contains a 2:1 ratio of polyunsaturated and saturated fatty acids.

Avoid: Canola oil -: Canola oil may contain trans fats, which are added as part of deodorization during the refining process

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