Beyond Olive Oil

Locked into the multipurpose olive and canola oils? You may be missing out on some great ways to flavor your dishes in a heart-healthy manner. Oils are generally lower in artery-clogging saturated fats, and chock full of antioxidants and heart healthy monounsaturated and polyunsaturated fats. And because they’re extracted from different plant sources—like nuts, olives and seeds—each offers its own unique flavor.

SUNFLOWER OIL

79% Mono | 7% Poly | 14% Sat

Smoke Point:  high

Good For: high-heat frying, searing and browning

Quality: colorless and flavorless (has a neutral taste)

Tip: seek out high-oleic versions—they’re higher in monounsaturated fat and boast impressive levels of vitamin E

AVOCADO OIL

65% Mono | 18% Poly | 17% Sat

Smoke Point: high

Good For: frying and high heat cooking because of its high smoke point, drizzled over finished dishes

Quality: emerald green color, sweet aroma, light and buttery

Tip: keep in a cool, dark cabinet away from heat and light (can be refrigerated but will solidify)

TOASTED SESAME OIL

41% Mono | 44% Poly | 15% Sat

Smoke Point: medium; best used in cold applications

Good For: salad dressing or drizzling onto a finished dish to give it a toasty flavor and aroma; essential to Asian cooking

Quality: heavy, nutty flavor

Tip: use in small amounts so as not to overpower a dish with its extreme taste/concentrated flavor

WALNUT OIL

24% Mono | 67% Poly | 9% Sat

Smoke Point: Medium; heating can remove some of the oil’s flavor and produce a slight bitterness

Good For: marinades and cold dishes, salad dressings, drizzling on roasted or steamed vegetables, baked goods that benefit from a light walnut flavor

Quality: light gold in color and delicate in flavor with a nutty quality

Tip: has a short self life, so store refrigerated, three to six months

LAXSEED OIL

65% Mono | 28% Poly | 7% Sat

Smoke Point: no-heat oil

Good For: smoothies, fresh salad dressings

Quality: mild and nutty

Tip: keep chilled and use within two months of opening; high temperatures can destroy the fragile structure of the healthy fats in the oil

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