Incorporate more healthy oils into your cooking

Getting 1 or 2 tablespoons of healthy oils each day is a great way to boost your diet and improve your health. We'll go over the most common cooking oils and the benefits of each.

• Olive oil seems to cool the inflammation that leads to heart disease, diabetes, cancer, and arthritis.
• A tablespoon of olive oil (or most other oils) packs 120 calories, so use a light hand.
• Drizzle 5 to 10 grams (1 to 2 teaspoons) on veggies like squash, asparagus and green beans instead of butter.
• Buy an oil mister and spritz your pans with it instead of spray-on oil.
• Get only what you'll use in the next two months and store it in a cool, dark spot to prevent it from spoiling.

• You can replace butter in baking recipes with canola oil, using a ratio of 3/4 of a tablespoon of oil for each tablespoon of butter.
• Use canola oil instead of corn or sunflower oil in muffins, cakes, and sautéed dishes for a much better nutrient profile of healthy fats.
• Canola is lower in saturated fat and has more polyunsaturated fat. This means it's more effective at lowering "bad" LDL cholesterol than olive oil.

• Grapeseed oil is also rich in healthy fats and is perfect for high-temperature cooking.
• Flaxseed oil breaks down in high heat, which makes it best suited for dishes at room temperature like salad dressings. Dress leafy greens with flaxseed oil by shaking up a vinaigrette with flaxseed oil, balsamic vinegar, and your favourite herbs and spices.
• Rethink your fat-free dressing: research shows that none of the antioxidants found in salad greens are absorbed unless fats are present. For a lower-calorie alternative to oil, consider nuts or avocado.

• Extra-virgin oils are more flavorful, full-bodied, and nutrient rich.
• Use extra-virgin oils in situations where the oil's taste is important, such as in salad dressings.

Healthy oils are so good for you that some people even go as far as taking a shot of oil every day. You don't need to be that extreme though! Just use these pointers to add more healthy oils to your everyday meals and start reaping the benefits.

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