Goals: Use mostly Olive and Canola
Healthy oils like olive and canola are part of the Mediterranean Diet, shown to reduce heart risk by over 70%. These oils are distinguished by high amounts of monounsaturated fats that can increase the favorable HDL and do not raise the bad LDL cholesterol. Extra virgin olive oil is highest in healthy polyphenols and is best in salad dressing and for low heat cooking.
Even healthy oils are calorie boosters, with more than twice as many per gram than protein, so go lightly. And keep in mind that smoke from cooking oils and rancid smelling oils pose health risks and should be avoided.