1. Olive oil
Rich in cholesterol-lowering monounsaturated fats, olive oil can help protect against cardiovascular disease, cancer and diabetes.
Tip: Olive oil can be used for cooking, baking, salad dressings and dips, but it is light and heat- sensitive, so store it in an opaque bottle away from the stove.
2. Rice bran oil
Packed with vitamin E and antioxidants, this nutty-tasting oil has an ideal ratio of ‘good’ to ‘bad’ fats and helps lower cholesterol. Researchers claim it also has anti-cancer and anti-infection properties.
Tip: “Rice bran oil has a high smoke point, so use it for stir-frying or deep-frying at high temperatures,” says Milena Katz from the Dietitians Association of Australia.
3. Grapeseed oil
Made from dried and pressed garpeseeds, grapeseed oil is high in polyphenols, like resveratrol — potent antioxidants which fight free radicals and slow the ageing process.
Tip: Grapeseed oil has a subtle buttery flavour and a higher smoke point than olive oil, so it’s a good cooking substitute. “It’s also good in salads, hummus or drizzled on baked vegetables,” says Katz.
4. Peanut oil
This Asian looking staple contains a heart-healthy blend of monostaurated and polyunsaturated fats. It’s also rich in vitamin E, which boosts immunity and keeps your eyes and brain healthy.
Tip: Peanut oil also has a high smoke point, so it can handle high temperatures. It’s nutty flavour is better suited to savoury dishes than baking. Avoid cold-pressed, unrefined peanut oil if you have nut allergies.
5. Avocado oil
This delicate-tasting oil has a low-saturated fat content and plenty of cholesterol- lowering monosaturates — even more so than olive oil.
Tip: Avocado oil is more of a gourmet than cooking oil. “It can turn bitter when heated, so it is best used for drizzling on top of foods,” says Katz.
 | For more on this issue pick up the July issue of Good Health. Get a great subscription deal on Good Health magazine at magshop.co.nz.
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