Cooking oil has been blamed time and again for contributing the most harmful substances to the body. The way it pans out, frying or using oil while cooking will have disastrous consequences to your health. That isn’t really true. Some oils even have beneficial qualities your body can surely use.

Canola oil for example, is a type of cooking oil that many physicians claim 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 sautéing, as a marinade and even in low temperature stir-frying. It has a bland flavor, which makes it great oil for foods that contain many spices.  Unlike other oils, this one won't interfere with the taste of your meal.

Olive oil offers a very distinct flavor with plenty of heart healthy ingredients. The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduces 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.

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.

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 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. Aside from other cooking oil varieties, variations on cooking oil are also being produced. You have non-fat, cholesterol free, 100 percent fat free and other alternatives available in the market.

Healthy eating doesn’t mean avoiding fried food. Check out your grocery to see all the oil varieties available that are friendly to the body.