First, remember to use as little oil as possible in cooking and in dressings and sauces. When you do use oil, it is best to cook with oil that is high in monounsaturated or polyunsaturated fats and low in saturated fats. Choose liquid vegetable oils instead of solid fats, such as shortening or lard. Also, it is important to know that oils from plant sources (vegetable and nut oils) do not contain cholesterol. Extra virgin olive oil is highly recommended because it is rich in monounsaturated fats and can provide several heart health benefits. However, olive oil has a distinct flavor and has a low smoking point, so it may be a better choice for salad dressing or sauces. Canola oil, which is high in monosaturated fats and omega-3 fatty acids, is another option.

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