GOOD FATS AND BAD FATS

Fats are classified here as good and bad, based on their ability to raise or lower total and LDL cholesterol.

THE BAD FATS:
Saturated fats: This raises total blood cholesterol as well as LDL cholesterol.(bad cholesterol)
Trans fats: This raises the LDL(bad cholesterol) and lowers the HDL(good cholesterol)

THE GOOD FATS:
Monounsaturated fats: This lowers the total cholesterol and LDL(bad cholesterol) and increases HDL(good cholesterol)
Polyunsaturated fats: This also lowers the total and LDL cholesterol(bad cholesterol).Omega3 fatty acids belong to this group.

Based on this above classification, choose a cooking oil that should contain higher amounts of monounsaturated and polyunsaturated fats and minimal or no trans fats and saturated fats.
The following oils are low in trans fats and saturated fats and can be used in cooking and preparation. But use sparingly. Olive oil has a high concentration of monounsaturated fats and is best,but its smoking point is very low,so do not use it to fry. Corn,safflower,sunflower,canola can be used for frying.


Good cooking oils: canola oil
flaxseed oil
groundnut oil
olive oil
non hydrogenated soft margarine
safflower oil
sunflower oil
corn oil

The following are high in trans fats and saturated fats. Coconut oil is the most dangerous as it contains saturated fats more than animal fats.

Bad cooking oils: vegetable shortening
hard margarine
butter
palm oil
palm kernel oil
coconut oil