Replacing unhealthy cooking oils (saturated, trans) with healthy cooking oils (polyunsaturated, monounsaturated) is very important, to maintain a healthy heart and digestive system.




Here is a list of common cooking oils that have more healthy fats and less unhealthy fats


▪ canola oil.

▪Sunflower oil.

▪Soybean oil.

▪olive oil.

▪corn oil.

▪Peanut oil.

▪Safflower or gerjum oil.



Mixing or blending all of these oils is often sold under the name "vegetable oil". Certain oils are very healthy, but they may be more expensive, and not easy to find, such as: (grapeseed oil, avocado oil, rice bran oil, sesame oil).


In general, it's best to choose oils that contain less than 4 grams of saturated fat (one tablespoon), and do not contain partially hydrogenated or trans fats.


There may be some oils that have a distinct flavor, so you should try different types until you find the best combination that you like. Also, some oils are better for certain types of cooking than others, so buy more than one type of oil, and keep them in your kitchen cupboard.



The multiple uses of cooking oils



▪Substitute for margarine, butter, or solid fats in recipes.


▪Grease the pan with it so that food does not stick to it.


▪It is used in frying, grilling, and baking, grilled foods.


▪It is used in making sauce, dips, and pickles.


▪Sprinkle on foods, to give them a wonderful flavor and color