If you're using fats and oils sparingly in your cooking and preparation, take heed from this information and the make-up of various cooking oils. First the "good oils". It would be fine to use any one of these oils since they are low in saturated fats and trans fats. Some have high concentration of monounsaturated fats such as olive oil. Choose corn oil, safflower oil, sunflower oil, soy oil or canola oil if you wish to fry foods as these oils have higher smoke point. It is best not to fry with olive oil as its smoke point is only about 190C/375F.

Now conbsider the "bad" oils which contain very high percentages of the deadly "trans fat" and saturated fats. Some, such as coconut oil, even contain more saturated fats than animal products!

Good Cooking Oils
Canola oil
Olive oil
Flax seed oil
peanut oil
safflower oil
sunflower oil
corn oil
Bad Cooking Oils
Butter
Palm oil
Palm kernel oil
Coconut oil Vegetable shortening
Hard margarine
non-hydrogenated soft margarine
Now that yiou're familiar with the makeup of the various food and bad oils, here's a great chart of what the varous oils consist. After you've made up your mind which ones you're going to use for cooking, check out another fun chart of all the cooking oils, their uses, and smoke points. Click here.
.
Canola Oil
7%
21%
11%
61%

Safflower Oil
10%
76%
.5%
14%
.
Sunflower Oil
12%
71%
1%
16%
.
Corn Oil
13%
57%
1%
29%
.
Olive Oil
15%
9%
1%
75%
.
Soybean Oil
15%
54%
8%
23%
.
Peanut Oil
19%
33%
1%
48%
.
Cottonseed Oil
27%
54%
1%
19%
.
Lard
43%
9%
1%
47%
.
Beef Tallow
48%
2%
1%
49%
.
Palm Oil
51%
10%
1%
39%
.
Butterfat
68%
3%
1%
28%
.
Coconut Oil
91%
2%
7%
.
Monounsaturated Fat
Sugested % of total calories = Up to 15%
"Good" fat found in oliveoil, canola oill, peanuts and almonds
Bulk of fats we eat should be monounsaturated.
Decreases risk of hear attack and stroke.
Alpha-Linolenic Acid (An Omega-2 Fatt Acid)
Suggested % of total calories = .8%
Found in cold-water fish like salmon, sardines, tuna; also in canola oil, soybean oil, flaxseed and walnuts.
Linoleic Acid (Unstaturated Omega-6 fatty acid
Suggested amount per day approximately 1 tablespoon of polyunsaturated plant oils
Found in safflower and sunflower oils
Deficiency symptoms include dry hair, hair loss, and poor wound healing
Saturated Fat
Suggested % of toal calories = Less than 10%
Found in high-fat animal products, palm oil, coconut oil, cocoa butter, shortening and certain nuts
Increases LDL "Bad" cholesteral; Increases risk of heart attack and stroke
Trans Fat
Suggested amount per day ZERO
Created when hydrogen is added to liquid oil and turned into solid fat.
Found in stick and tub margarines, baked goods like doughnuts and muffins and french fries.
Increases LDL "bad cholelsterol, decreases HDL "good" cholesterol.
Seirously increases risk of heart attack and stroke.

THE HEART-HEALTHY OLIVE OIL SECRET
Edited aarticle originally by eDiets Staff; Thursday, September 18, 2008

Olive oil has been considered healthy for many years, but now researchers think they have pinpointed the ingredient responsible for its benefits. Researchers tested the effects of eating a meal with bread and olive oil; they found that people's blood vessels appeared healthier, which may be a result of the phenolic compounds in olive oil.

Phenolics are plant-based compounds that are believed to have antioxidant, anti-inflammatory and anti-clotting properties. They are found in higher concentrations in less-processed oils. Researchers say their results suggest extra virgin or virgin olive oil may be better for the heart than seed oils because it is a natural juice from the first pressing that doesn't go through the processing needed to extract oil from seeds, such as sunflowers and soybeans. Therefore, the oil retains more of its original nutrients.

"It could be that the beneficial effect of the Mediterranean diet on cardiovascular disease and arteriosclerosis depends on the synergistic effects of the different nutrients that constitute complete foods and, as an example, virgin and extra virgin olive oils are more than fat because it is a real juice with other healthy micronutrients," says researcher Francisco Perez Jimenez, MD, from the Reina Sofia University Hospital in Cordoba, Spain.

. In the study, which appeared in the Journal of the American College of Cardiology, researchers compared the effects on blood-vessel function from consuming virgin olive oil high in phenolics versus consuming olive oil stripped of most of its phenolics.

Experts say the findings suggest that even a very small change in diet, such as using olive oil rich in phenolic compounds, may have a significant effect in reducing the risk of atherosclerosis (hardening of the arteries) and heart disease.

Copyright 2009 Carol Stevens, Shaboom's Kitchen, All Rights Reserved