Oils are fats in liquid form at room temperature. While they are found in a variety of foods - such as nuts, fish, avocado, and olives - cooking oils are one of the most common forms of oil consumption. And some cooking oils are healthier than others. 

We spoke to dietitians about the eight healthy oils you should be incorporating in your diet and which cooking oils you should avoid. 

Understanding healthy cooking oils 

The healthiest cooking oils typically have more unsaturated fats than saturated fats. 

Unsaturated fats - like the monounsaturated and polyunsaturated fatty acids found in plant-based oils - are particularly beneficial for heart health. 

Meanwhile, the saturated fats found in butter, lard, and full-fat dairy may increase your risk for heart disease. 

General advice: "Plant-based oils are a great alternative to reduce the consumption of butter and other animal fat products," says Amanda Nicole, RDN, a registered dietitian nutritionist.  

In addition to the fat content of cooking oil, it's important to understand each oil's smoke point. 

"When an oil is heated past its smoke point the oil burns, destroying beneficial nutrients and releasing free radicals - increasing risk of chronic diseases," Nicole says. 

Here's a breakdown of the fat content and smoke points for the 8 healthiest cooking oils, as well as how to cook with them for a healthy meal. 

1. Olive oil 

Olive oil contains monounsaturated fatty acids that decrease inflammation, lower "bad" low-density lipoprotein (LDL) cholesterol, and prevent chronic disease, says Nicole. 

"There are many different types of olive oil on the market. Make sure to get cold pressed, 100% extra virgin olive oil to receive the most benefits," Nicole says. This is because extra-virgin olive oil is pressed from ripe olives and produced without high heat or chemicals. It also has a lower smoke point as it isn't as refined. 

What to use it for: Olive oil's smoke point is 410°F, which means it's not good for grilling or frying. Use it at lower temperatures to prevent burning foods, such as incorporating it into your salad dressings, dips, and on top of warm dishes.  

2. Canola oil 

Canola oil is extracted from the seeds of the canola plant, which is in the same family as broccoli and cauliflower. 

"This is a good source of healthy fats. Just one tablespoon of canola oil has 8 grams of monounsaturated fats," says Mary Gollan, MS, RD, a registered dietitian at Preg Appetit. 

It also is high in omega-3 fatty acids, which combats inflammation, reduces liver fat, and decreases risk of stroke. 

What to use it for: Canola oil is neutral in flavor and has a high smoke point of 435°F. It's one of the best oils for deep-frying or roasting vegetables and meat. 

3. Avocado oil

Avocados are one of the highest sources of oleic acid, a monounsaturated fatty acid that reduces blood pressure, promotes brain function, and decreases cancer risk. 

Therefore, it's no surprise that avocado oil, made from cold-pressed avocado pulp, also carries these benefits to optimize health. 

"Consuming avocado oil along with vegetables increases the absorption of soluble vitamins - like vitamins A, D, E, and K - that need fat to be absorbed," Nicole says. 

What to use it for: Avocado oil has a high smoke point of 520°F, which makes it ideal for high-heat cooking methods. Use it to smoke meat on the grill or stew your favorite whole grains. 

4. Sesame oil

"Sesame oil is rich in monounsaturated and polyunsaturated fatty acids. These oils have antioxidant and anti-inflammatory properties, which may help reduce the risk for several diseases," says Samantha Cassetty, MS, RD, a registered dietitian with her own private practice in New York City. 

Important: Sesame oil should not be confused with toasted sesame oil, which has a completely different taste. While both are processed from sesame seeds, the longer roasting time of toasted sesame oil results in a richer, nuttier flavor; regular sesame oil has almost no flavor, Cassetty says. 

What to use it for: Sesame oil has a smoke point of 410°F, which is good for roasting and pan-frying foods.  Toasted sesame oil is best in dishes where its nuttiness enhances the flavor, like in a salad or marinating chicken or salmon.

5. Soybean oil

Soybean oil is derived from the seeds of the soybean plant. 

"Soybean oil is high in vitamin K, which promotes healthy bone strength. It also is filled with polyunsaturated fats and omega-3 fatty acids that have been linked to lower cholesterol levels," Nicole says. 

What to use it for: This is a great oil for high-heat cooking methods since it has a high smoke point of 450°F. You can use soybean oil for baking, frying, and sautéing your favorite ingredients.

6. Safflower oil 

Safflower oil, made with seeds from the safflower plant, is low in saturated fatty acids and high in monounsaturated and polyunsaturated fats, which are heart-healthy. 

"It contains linolenic and linoleic acids which can improve blood cholesterol, support arteries, and overall reduce your risk of heart disease," Nicole says. 

What to use it for: Safflower oil is also neutral in flavor and has a high smoking point of 450°F. This oil is great for your backyard barbecue or stir frying some delicious veggies. 

7. Flaxseed oil 

Flaxseed oil is rich in omega-3 fatty acids as flaxseeds are one of the seeds highest in omega-3 fatty acids. 

According to the USDA, the recommended daily intake of alpha-linolenic acid, a type of omega-3 fatty acid, is 1.6 grams per day for men and 1.1 grams per day for women. Because there aren't many foods rich in omega-3s, you can get your daily value by adding flaxseed oil to your meals, says Cassetty. 

What to use it for: Flaxseed oil has a very low smoke point of 225°F, so it is best for cold recipes, like salad dressings or dips. If you're looking to bump up your omega-3 intake, you could also add it to smoothies, says Cassetty. 

8. Peanut oil 

Peanut oil is high in vitamin E, monounsaturated fats, polyunsaturated fats, antioxidants, and omega-6 fatty acids, Nicole says. Vitamin E is a nutrient essential for good vision, immunity, and blood flow. 

"Cold pressed, unrefined, peanut oil contains the most nutritional benefits as the peanuts are processed through a mechanical process without heat or chemicals," Nicole says.

What to use it for: Peanut oil's smoke point is 450°F, meaning it can withstand high temperatures without burning. It's considered a neutral oil with a mild, slightly nutty flavor profile excellent for frying and stir-frying. 

Oils to avoid 

While there are a lot of options for healthy oils, there are unhealthy ones to steer clear from. You should avoid oils that are high in saturated fats and trans fats, which can raise your LDL "bad" cholesterol, says Gollan. 

Unhealthy oils are found in a lot of processed foods as they have a long shelf life at room temperature. These oils tend to be solid at room temperature compared to unsaturated oils. 

Here are some common unhealthy oils to avoid:

• Partially hydrogenated oils

• Vegetable shortening 

• Palm oil 

• Cottonseed oil 

• Coconut oil

Tips for healthy oil consumption 

According to the USDA, the recommended daily intake averages from 3 to 7 teaspoons (about 1 to 2 tablespoons).

This chart breaks down healthy oil consumption by age and gender: 

Even though healthy oils are packed with unsaturated fats and nutrients, they are high in calories. Most oils contain 120 calories per tablespoon, so they should be consumed in moderation, Gollan says. 

If you are trying to lose weight or manage weight gain, it's important to use small amounts of healthy oils when you're cooking. Try measuring out oil portions with a teaspoon to make sure you don't overpour. 

Insider's takeaway

Most oils are loaded with healthy fats, vitamins, and antioxidants - which offer tons of health benefits. 

Some oils, like canola, avocado, and safflower have high smoking points which can be used in high-heat cooking methods while others, like olive and flaxseed, have low smoking points that can be used for low to no-heat cooking methods. 

Pay attention to the ingredients while choosing your oils and steer clear from saturated and trans fats, which can appear in partially hydrogenated oils. Healthy cooking oils can be a great way to get certain nutrients your body needs on a daily basis, says Nicole. 

The post 8 healthiest cooking oils and the best ways to use them appeared first on INSIDER.