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How to choose the right cooking oil

1.Use an oil that can handle high heat when you are frying food. Such oils include peanut oil, palm oil, canola oil and avocado oil.

Look for a refined oil when frying. They are more stable and can handle higher temperature levels.

2.Bake with canola oil, palm oil or coconut oil for best results and flavor.

3.sauté food with almost any oil. Most popular oils to use for sautéing include olive oil, canola oil and sesame oil

Avoid getting the oil so hot that it smokes, when sautéing. It can create toxic fumes and create cancer-causing free radicals in the food you cook with oil that has exceeded its smoke point.

4.Make dressings, marinades and dips with an oil that has a lot of flavor. Such oils include extra virgin olive oil, peanut oil or walnut oil.

5.Sample many different oils to see what you like best. Dip a piece of bread in a small amount of oil to judge its taste and flavor.

Taste flavored oils that are new on the market. Some olive oil makers are adding flavors and seasonings to olive oil in order to create specialty oils such as chili pepper infused olive oil.

6.Shop for oils at your grocery store or a specialty market. Check online for websites that sell specific oils for cooking purposes.

7.Consider the fat content. Oils are fats, but some oils are made up of better fats than others.

Use monounsaturated fats for heart health and to regulate cholesterol. Olive oil, peanut oil, avocado oil and sesame oil are examples of monounsaturated fats.

Avoid trans fats, which are chemically processed hydrogenated oils that are bad for your health. Check labels to make sure there are no trans fats in the oils you use.

Avoid saturated fats. Most animal origin and hydrogenated oils are high in saturated fats, which can lead to atherosclerosis (thickening or narrowing of arteries).

8.Use polyunsaturated oils when you do not need to heat them, or can heat them at very low temperatures. These oils include walnut oil, soy and corn oil. They become unstable when heat is applied.

9.Read your recipe carefully to see if a specific oil is called for. Use that oil, or experiment with an oil that is similar.

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