Most liquid cooking oils are better than solid fats. Choose the right oils for the job.

Best Oil: Extra Virgin Olive Oil
Food/Technique: Dipping bread; coating pasta
Why? "Extra-virgin" means olives have gone through the press only once (versus at least twice for the regular kind), so the oil retains more of the fruit's deep, earthy taste – ideal for bread and pasta.
Health Benefits: Minimal processing may allow more of the olive's antioxidants – including heart-protecting polyphenols – to make it to your table.

Best Oil: Flaxseed Oil
Food/Technique: Salad dressing
Why? Mild, nutty flaxseed oil enhances but doesn't bulldoze fresh vegetables and greens.
Health Benefits: A good source of ALA, an omega-3 fatty acid that benefits heart health.

Best Oil: Olive Oil
Food/Technique: Sautéing; grilling; pasta sauce
Why? Heat kills extra-virgin's richer flavour, so basic olive oil (sometimes labelled 'pure') does the trick for cooking. (You'll burn a lot less cash too – extra-virgin costs almost twice as much.) Medium smoke point (190°C) means worry-free sautéing and grilling. Thick consistency allows seasoning to stick to meat and veg.
Health Benefits: High in monounsaturated fats and antioxidants, such as oleuropein, which help prevent LDL (bad) cholesterol from clogging your arteries.

Best Oil: Canola Oil
Food/Technique: Baking; roasting
Why? Light flavour is undetectable in baked goods. High smoke point (240°C) can withstand a hotter-than-hell oven.
Health Benefits: Good source of monounsaturated fat and a good source of ALA.

Best Oil: Grapeseed Oil
Food/Technique: Pan-frying
Why? Light, mild, fruity flavour adds a little zing. High smoke point (200°C) is perfect for the frying pan.
Health Benefits: A good source of vitamin E, beta-carotene and sterols, which block the absorption of cholesterol. Good source of linoleic acid.

Best Oil: Avocado Oil
Food/Technique: Deep-frying; stir-frying
Why? Neutral flavour won't hijack food's natural taste. Super-high smoke point (270°C) permits deep-frying without turning your kitchen ceiling black.
Health Benefits: Good source of vitamins A and E, two powerful antioxidants.