Everyone knows the foods to eat that improve health,

although how we cook the food can be just as important.

With there being so many oils and butter products

claiming to be the best, it can be quite difficult

to know which ones to use and which ones to avoid.

1.  Canola oil

Canola oil is a popular oil, with many physicians 

claiming that it has the ability to lower the risk

of heart disease.  The oil is low in saturated fat,

high in monounsaturated fat, and offers the best 

fatty acid composition when compared to other oils.

You can use canola oil in sauting, as a marinade

and even in low temperature stir frying.  It has

a bland flavor, which makes it a great oil for foods

that contain many spices.  Unlike other oils, this

one won't interfere with the taste of your meal.

2.  Olive oil

olive oil offers a very distinct flavor with plenty

of heart healthy ingedients.  The oil is rich in

monounsaturated fat, helps to lower cholesterol 

levels and reduce risk of cancer.  It's also rich

in antioxidants and has a very long storage life.

Even though it can be used in cooking, it's the 

healthiest when uncooked, such as with a salad or

dipping sauce.  When you use it with cooking, you

should heat it on low to medium temperatures, making

sure to avoid high heat.

3.  Butter

Butter is one food that has been around for many,

many years.  Butter tastes good, and offers sources

of Vitamin A and other fat soluble vitamins such as

E, K, and even D.  Butter is also made from natural

ingredients and not chemically or artificially 

processed.

You can use butter with cooking, baking, or even as

a spread.  You can also pair it with creamy sauces,

marinades, baked dishes, or even bread.

4.  Margarine

Margarine was first introduced as an alternative to

high fat butter.  When it was first created however, 

it was loaded with trans fat, a substance that we 

now know raises bad cholesterol.

As a cooking oil, margarine tastes good, it's lower

in fat than most oils and butter, and it's quite 

easy to spread.  It's available in a variety of

different products and a good source of vitamin E.

When it comes to cooking with oils, there are 

several at your disposal.  There are many more than

what is mentioned here, although the ones above are

the most popular.  Eating healthy involves cooking

healthy food - which is where your cooking oil really

takes center stage.



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