How to Choose the Healthiest Vegetable Oils for Cooking and Baking

With all of the concerns about high cholesterol and its contribution to heart disease, cancer and other health problems, you probably have already taken a close look at your diet. You're probably choosing foods that are lower in bad fats, and are eating more fruits and vegetables that are beneficial to your well being. But, have you taken a look at the oils you're using to cook with? What kind of oils are you mixing with vinegar and other ingredients and putting on your salad? Are these vegetable oils really good for you, or are you actually risking your health by eating them? Find out by learning how to choose the healthiest vegetable oils for cooking and baking.

Let's start out by suggesting that you should stay away from some vegetable oils such as corn oil. Corn oil contains a high amount of polyunsaturates. It contains Omega-6 fatty acids. Eat too much of these acids, and you'll risk high blood pressure, heart problems and water retention.

Avoid buying bottles that are labeled simply "Vegetable Oil" too. These products are usually a combination of oils that have been extracted by using chemicals. Choose one type of oil, don't risk your health by purchasing cheaper, mixed brands.

Instead, choose oils that will benefit your overall health, not just your cholesterol levels. Some vegetable oils are best used for low-temperature cooking, while others are suitable for frying, sautéing and even baking. Therefore, you may choose to use more than one oil, depending on what purpose you'll use it for.

To help you choose the healthiest vegetable oils for cooking and baking, here are three examples of the best you can find:

1. Olive Oil
Olive oil is high in monounsaturated fats. Monounsaturated fats are the "good guys". They help raise the HDL (High Density Lipoprotein- the good cholesterol) and reduce the LDL (Low Density Lipoprotein- the bad cholesterol) in your body. It contains a lower amount of saturated and polyunsaturated fats than other vegetable oils you can choose. Olive oil contains plenty of antioxidants and other heart-healthy, nourishing substances.